Healthy Bechamel Pasta is a complete dish rich in vitamins and minerals that support the body's health. This dish contains nutritious ingredients such as minced meat, which provides the necessary protein for building muscles, while the pasta offers carbohydrates that supply energy. The colorful bell peppers add essential vitamins such as C and A, boosting immunity and improving skin health. Olive oil contributes to better heart health due to its antioxidant properties. Adding mozzarella cheese enhances the calcium content, strengthening bones.
Ingredients:
- 500 grams of minced meat
- 500 grams of boiled pasta
- Half a yellow bell pepper, diced
- Half a green bell pepper, diced
- Half a red bell pepper, diced
- 1 onion, finely chopped
- 2 tablespoons of olive oil
- Mozzarella (optional)
For the Bechamel:
- 1 liter of milk
- Half a teaspoon of salt
- A pinch of nutmeg
- 3 tablespoons of oat flour
- 1 tablespoon of light ghee
Preparation Steps:
- In a bowl, mix the minced meat with the other half of the chopped onion, a pinch of salt, and black pepper. Stir until well combined.
- In a pan, heat olive oil and add the other half of the chopped onion.
- Add the diced red, green, and yellow bell peppers, sautéing them.
- Add the meat mixture to the pan and cook for half an hour.
- In a baking tray, spread half of the pasta evenly.
- Add the cooked meat mixture on top.
- Add the remaining half of the pasta.
- Pour the prepared bechamel sauce over the top.
- Sprinkle with a touch of mozzarella.
- Bake in the oven at 180°C for half an hour.
Bechamel Preparation:
- In a pot over medium heat.
- Add the milk, salt, nutmeg, oat flour, and light ghee.
- Stir continuously until a creamy consistency is achieved.
Note: It is recommended to consume Bechamel Pasta in moderation during dieting due to its high-calorie content.
Nutritional Values and Calories:
Minced Meat (500 grams):
- Approximately 1,100 calories
- 50 grams of protein
- 90 grams of fat
Pasta (500 grams):
- Approximately 1,750 calories
- 50 grams of protein
- 10 grams of fat
Milk (1 liter):
- Approximately 600 calories
- 32 grams of carbohydrates
- 32 grams of protein
- 32 grams of fat
Chopped Onion (1 piece):
- Approximately 40 calories
- 1 gram of protein
- 0.1 grams of fat
Oat Flour (3 tablespoons):
- Approximately 180 calories
- 6 grams of protein
- 3 grams of fat
Light Ghee (1 tablespoon):
- Approximately 110 calories
- 13 grams of fat
Mozzarella (a sprinkle):
- Approximately 100 calories
- 9 grams of protein
- 7 grams of fat
Olive Oil (2 tablespoons):
- Approximately 240 calories
- 28 grams of fat
Please note: These values are approximate and may vary depending on the nutritional labels of specific products used.
