Béchamel pasta is a beloved dish in the Arab world, but it can pose a health challenge due to its high fat and calorie content. However, its nutritional value can be improved to suit various groups. For individuals with diabetes, it is recommended to use whole-grain pasta rich in fiber to slow down sugar absorption in the blood, along with consuming moderate portions to prevent blood sugar spikes. For heart patients, using vegetable oil instead of butter and choosing lean red meat helps maintain heart health by reducing saturated fats. For pregnant women, this dish provides energy and nutrients such as protein and fiber, but it is essential to eat appropriate portions and pair it with a salad to avoid constipation and excessive weight gain.

Ingredients

Pasta:

• ½ cup of dry penne pasta (approximately 100 grams)
• Water for boiling the pasta

Béchamel Sauce:

• 1 tablespoon of whole wheat flour
• 1 ¼ cups of low-fat milk (a mix of milk and warm water can be used)
• Salt and black pepper to taste

Filling:

• 100 grams of lean minced meat
• 1 large onion, finely chopped
• 2 grated tomatoes
• ½ a bell pepper, finely chopped
• Bay leaf
• 1 cinnamon stick
• Salt and black pepper
• Ground cardamom
• Garlic powder

Preparation Method

Cooking the Pasta:

1. Boil the pasta in salted water until fully cooked, then drain and set aside.

Preparing the Béchamel Sauce:

1. In a large bowl, combine the whole wheat flour, milk, salt, and black pepper.
2. Mix well while cold until the flour completely dissolves.
3. Place the bowl on medium heat and stir continuously until the mixture thickens to a consistency resembling traditional béchamel sauce.

Preparing the Filling:

1. In a non-stick pan, sauté the chopped onion without adding oil until golden.
2. Add the minced meat to the onions, season with salt, and stir well until the meat is fully cooked.
3. Add the grated tomatoes, chopped bell pepper, and ¼ cup of warm water.
4. Incorporate the bay leaf, cinnamon stick, ground cardamom, and garlic powder. Let the mixture simmer for 3 minutes, then remove it from the heat.

Assembling the Dish:

1. In a Pyrex dish or a baking tray, spread 1 tablespoon of béchamel sauce at the bottom.
2. Mix half the cooked pasta with another tablespoon of béchamel and stir well.
3. Layer half of the pasta in the dish, then add the prepared filling on top.
4. Add the remaining pasta over the filling and spread the rest of the béchamel sauce evenly on top.
5. Place the dish in a preheated oven at 180°C (356°F) for 30 minutes or until the surface turns golden brown.

Additional Tips:

• Use low-fat cheese on top for a distinctive flavor.
• To further reduce calories, opt for plant-based alternatives like vegetarian meat or tofu.
• Serve this dish with a fresh green salad for a wholesome and balanced meal.
• Incorporate a variety of roasted vegetables such as zucchini, eggplant, bell peppers, and tomatoes. These add a delicious flavor and boost the dish's nutritional value.
• Add fresh or canned mushrooms to the filling. Mushrooms provide a rich, savory taste and are a great source of fiber.
• Substitute cooked lentils or chickpeas for meat. Legumes are high in protein and fiber and bring a unique flavor to the dish.

Benefits of the Recipe Ingredients

• Whole Wheat Flour: High in dietary fiber, it promotes better digestion and helps maintain a feeling of fullness for longer.
• Low-Fat Milk: A good source of protein and calcium with minimal fat, making it a healthy choice for maintaining strong bones.
• Lean Minced Meat: An excellent source of protein, it aids in muscle building and supports overall body health.

Conclusion: 
This healthy version of béchamel pasta allows you to enjoy your favorite dish without compromising your diet. Try it today and savor its delicious taste and health benefits. Bon appétit!

Warning: 
This diet-friendly béchamel pasta recipe is suitable for individuals following a healthy, low-calorie diet, those with high blood fat levels, or those aiming to lose weight. However, it is not suitable for people with allergies to any of its ingredients, such as gluten or dairy products, or for those requiring higher calorie and fat intake for specific health or medical reasons.