Baked pasta with béchamel is one of the most delicious dishes that everyone loves. It is rich in proteins and healthy fats that provide the body with energy. Minced meat contains iron and zinc, which enhance blood health and immunity, while chicken adds the necessary proteins for muscle building. Béchamel provides the essential calcium for bones and teeth. By adding grilled chicken, we get a balanced meal rich in vitamins such as B6 and B12, which support the nervous system. However, it should be consumed in moderation to avoid excess calories and saturated fats.

Baked Pasta with Béchamel Recipe

Ingredients:

• 500g penne pasta
• 500g minced meat or boiled and shredded chicken
• 1 large onion, chopped
• 2 tablespoons vegetable oil
• 2 cups warm milk
• 3 tablespoons flour
• 3 tablespoons butter
• 1 teaspoon nutmeg
• 1 teaspoon salt
• ½ teaspoon black pepper
• ½ cup shredded mozzarella or cheddar cheese

Preparation Method:

In a pan over heat, heat the oil and add the onion until it softens. Then, add the minced meat or chicken with the spices and cook until done.

Boil the pasta in salted boiling water, then drain and set aside.

To prepare the béchamel sauce, melt the butter in a pot, then add the flour and stir until golden. Gradually add the milk while stirring continuously until the mixture becomes creamy. Add nutmeg, salt, and black pepper.

In a baking dish, place half of the pasta, then add the meat or chicken mixture, followed by the remaining pasta. Pour the béchamel sauce over the top.

Sprinkle cheese on top, then bake in a preheated oven at 180°C for 30 minutes until the surface turns golden.

Grilled Chicken on Charcoal or in the Oven

Ingredients:

• 1 whole chicken (1.5 kg), cut into pieces or left whole as desired
• 3 tablespoons yogurt
• 2 tablespoons olive oil
• 1 teaspoon paprika
• 1 teaspoon cumin
• 1 teaspoon dried coriander
• 1 teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon chili powder (optional)
• 1 tablespoon lemon juice
• 3 cloves garlic, minced
• 1 teaspoon dried thyme

Preparation Method:

In a bowl, mix the yogurt with olive oil, spices, garlic, and lemon juice.

Rub the chicken well with the marinade and let it soak for at least 3 hours (preferably overnight for a deeper flavor).

For charcoal grilling: Preheat the grill and place the chicken over the heat, turning every 5 minutes until fully cooked and golden brown.

For oven baking: Place the chicken in a baking tray, cover it with foil, and bake in a preheated oven at 200°C for 40 minutes. Then, remove the foil and let it brown for 10 minutes.

Serve hot with béchamel pasta and green salad.

Tips for Perfect Pasta

For a smooth and creamy béchamel without lumps:

• Use equal amounts of butter and flour, stirring well until the flour turns lightly golden before adding the milk.
• Add the milk gradually while continuously stirring with a whisk to prevent lumps.
• Use warm or room-temperature milk instead of cold milk straight from the fridge.
• If lumps form, strain the béchamel through a sieve or blend it for a smooth texture.

For juicy grilled chicken with a crispy exterior:

• Marinate the chicken in a mixture containing yogurt or lemon juice and oil for 4-6 hours for tender meat.
• Take the chicken out of the fridge 30 minutes before grilling to reach room temperature.
• Use a high oven temperature (200-220°C) for a crispy surface, or grill over charcoal while basting with oil or butter.
• Avoid overcooking the chicken to prevent dryness; use a meat thermometer to ensure the internal temperature reaches 75°C.

Ideas for Serving a Variety of Side Dishes

• Greek Salad: A mix of cucumber, tomatoes, olives, feta cheese, and olive oil.
• Grilled Vegetables: Slices of zucchini, carrots, bell peppers, and sweet potatoes grilled in the oven with olive oil and herbs.
• Creamy Mushroom Soup: A light side dish that adds a rich flavor to the meal.

Suggestions for Garnishing the Tray

• Sprinkle a light layer of grated cheese on top before baking for a delicious golden crust.
• Add some chopped parsley leaves or sliced olives on top before serving.
• Serve pasta in individual plates garnished with a sprinkle of paprika or black pepper to enhance the look and taste.

Dietary Warnings

• For diabetics and those on a diet: It is recommended to use whole wheat pasta and reduce the amount of cheese and butter in the recipe.
• For those with high cholesterol: Use low-fat cheese and reduce the amount of animal fat in the dish.
• For those with gluten intolerance: Choose gluten-free pasta and use alternative flour for making béchamel, such as cornstarch.

Frequently Asked Questions

• What is the best type of pasta for béchamel pasta?
  The best types are penne or rigatoni, as they absorb the sauce well and maintain their texture when baked.
• How can béchamel pasta be prepared without flour for those with gluten intolerance?
  Cornstarch can be used instead of flour to make béchamel, or almond flour or rice flour can be used as gluten-free alternatives.
• Can regular milk be replaced with plant-based milk in béchamel?
  Yes, almond milk, coconut milk, or soy milk can be used, but it is best to choose unsweetened varieties for a balanced flavor.
• What are healthy substitutes for butter in béchamel preparation?
  Butter can be replaced with olive oil or coconut oil, and chicken or vegetable broth can be used instead of part of the fat.
• How can béchamel pasta and grilled chicken be stored for reheating later?
  • Béchamel pasta can be stored in an airtight container in the refrigerator for up to 3 days and reheated in the oven at medium heat while covered with foil to retain moisture.
  • Grilled chicken can be stored in the refrigerator for 3-4 days and reheated in the oven or air fryer to maintain its crispiness.
• What is the difference between grilling chicken in the oven and on charcoal? Which is healthier?
  • Charcoal-grilled chicken has a naturally smoky flavor but may contain unhealthy compounds if burned.
  • Oven-grilled chicken allows for better control of cooking and is considered healthier as it does not get exposed to direct smoke.
  • From a health perspective, it is preferable to grill chicken in the oven or air fryer using healthy marinades and reducing added fats.
• Can the calorie content of the recipe be reduced for those on a diet?
  • Use low-fat or skim milk instead of full-fat milk for making béchamel.
  • Replace butter with olive oil or use smaller amounts of butter.
  • Use low-fat cheese or add only a small amount for flavor.
  • Choose whole wheat pasta to increase fiber content and reduce its impact on blood sugar levels.
  • Replace ground meat in béchamel pasta with grilled chicken pieces or roasted vegetables.

Calories and Nutritional Values of Béchamel Pasta

500g Penne Pasta

• Calories: 785
• Carbohydrates: 162g
• Protein: 26g
• Fat: 2g
• Benefits: A rich source of energy due to carbohydrates and contains fiber to support digestive health.

500g Minced Meat

• Calories: 1250
• Protein: 100g
• Fat: 95g
• Iron: 12mg (66% DV)
• Benefits: High in protein for muscle building, iron for blood health, and zinc for immune support.

2 Cups of Milk

• Calories: 200
• Calcium: 600mg (60% DV)
• Vitamin D: 5mcg (50% DV)
• Benefits: Strengthens bones due to calcium and supports absorption with vitamin D.

3 Tbsp Butter

• Calories: 300
• Fat: 33g
• Vitamin A: 900mcg (100% DV)
• Benefits: A source of healthy fats that aid in the absorption of fat-soluble vitamins.

½ Cup Mozzarella Cheese

• Calories: 168
• Protein: 12g
• Calcium: 300mg (30% DV)
• Benefits: Supports bone health due to calcium and provides essential protein.

Calories and Nutritional Values of Grilled Chicken

1.5kg Chicken

• Calories: 1650
• Protein: 330g
• Fat: 60g
• Vitamin B6: 2.5mg (192% DV)
• Benefits: High in protein for muscle building and contains vitamin B6 for nervous system health.

3 Tbsp Yogurt

• Calories: 45
• Calcium: 150mg (15% DV)
• Benefits: Supports bone health and improves digestion due to probiotics.

2 Tbsp Olive Oil

• Calories: 240
• Fat: 27g
• Benefits: Contains healthy fats beneficial for heart health and reduces inflammation.

1 Tbsp Lemon Juice

• Vitamin C: 10mg (11% DV)
• Benefits: Boosts immunity and helps in iron absorption from food.

Summary: Grilled chicken can be served alongside béchamel pasta for a complete meal rich in protein and energy.