Recipes · Italian · Casseroles
Timballo
One serving has 810 kcal and 43 g protein, and at least a fifth of a woman's daily need of selenium (157%), phosphorus (98%), cobalamin (95%), thiamin (90%), zinc (81%) and niacin (78%). Ready in 75 minutes.
- Preparation: 30 min
- Cooking: 45 min
- Makes: 1 serving (381 g)
- Difficulty: Hard
- Diets: High protein
- Contains: beef, dairy, egg, gluten
Ingredients
- 90 g Pasta, dry
- 60 g Beef, ground, 85% lean, raw
- 100 g Tomatoes, canned, crushed
- 30 g Onions, raw
- 40 g Mozzarella, low-moisture
- 15 g Parmesan cheese
- 20 g Peas, green, frozen
- 15 g Eggs, whole, raw
- 10 g Olive oil
- 1 g Salt
- 0.2 g Black pepper
Method
- Cook the onion in the olive oil for 4 minutes, add the beef, and brown thoroughly, breaking up lumps, until no pink remains (internal temperature at least 74 °C/165 °F).
- Stir in the crushed tomatoes and simmer 20 minutes to make a thick ragù, then stir in the peas for the last 5 minutes and season with the salt and pepper.
- Boil the pasta until just shy of al dente (it will finish cooking in the oven), then drain and toss with a little of the ragù.
- Beat the egg into the remaining ragù along with half the mozzarella and half the parmesan.
- Layer the pasta and the ragù mixture in a buttered baking dish, finishing with the remaining mozzarella and parmesan on top.
- Bake at 190 °C (375 °F) for 30-35 minutes until the top is golden and bubbling and the centre is set; rest 10 minutes before turning out and slicing like a cake.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 810 kcal | 38% |
| Carbohydrates | 83 g | |
| Water | 215 mL | |
| Fiber | 6.2 g | 21% |
| Protein | 42.7 g | 89% |
| Tryptophan | 0.56 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.9 g | |
| Leucine | 3.4 g | |
| Lysine | 2.4 g | |
| Methionine | 0.87 g | |
| Cystine | 0.5 g | |
| Phenylalanine | 1.9 g | |
| Tyrosine | 1.4 g | |
| Valine | 2.2 g | |
| Histidine | 1.1 g | |
| Fat | 33.8 g | |
| Monounsaturated | 15.4 g | |
| Polyunsaturated | 2.8 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.4 g | |
| Saturated | 12.3 g | |
| Trans-Fats | 0.81 g | |
| Cholesterol | 132 mg | |
| Calcium | 539 mg | 54% |
| Copper | 0.55 mg | 61% |
| Iron | 6.5 mg | 36% |
| Magnesium | 106 mg | 34% |
| Manganese | 1.2 mg | 65% |
| Phosphorus | 683 mg | 98% |
| Potassium | 858 mg | 18% |
| Selenium | 86.5 µg | 157% |
| Sodium | 1,106 mg | |
| Zinc | 6.5 mg | 81% |
| Thiamin (vitamin B1) | 0.99 mg | 90% |
| Riboflavin (vitamin B2) | 0.79 mg | 72% |
| Niacin (vitamin B3) | 10.9 mg | 78% |
| Pantothenic acid (vitamin B5) | 1.6 mg | 32% |
| Pyridoxine (vitamin B6) | 0.62 mg | 48% |
| Folate (vitamin B9) | 265 µg | 66% |
| Cobalamin (vitamin B12) | 2.3 µg | 95% |
| Choline | 123 mg | 29% |
| Vitamin A | 180 µg | 26% |
| Vitamin C | 15 mg | 20% |
| Vitamin D (D2 + D3) | 22.9 IU | 4% |
| Vitamin E | 3.3 mg | 22% |
| Vitamin K | 19 µg | 21% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
2.9 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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