Recipes · Egyptian · Pasta
Macarona bil-Bechamel (Egyptian Baked Pasta)
One serving has 820 kcal and 39 g protein, and at least a fifth of a woman's daily need of selenium (149%), cobalamin (129%), niacin (90%), zinc (89%), thiamin (86%) and riboflavin (80%). Ready in 65 minutes.
- Preparation: 20 min
- Cooking: 45 min
- Makes: 1 serving (454 g)
- Difficulty: Medium
- Diets: High protein
- Contains: beef, dairy, egg, gluten
Ingredients
- 80 g Pasta, dry
- 110 g Beef, ground, 85% lean, raw
- 40 g Onions, raw
- 60 g Tomato puree
- 15 g Butter, unsalted
- 12 g Flour, all-purpose
- 120 g Milk, whole
- 0.2 g Nutmeg
- 0.3 g Black pepper
- 1 g Salt
- 0.2 g Cinnamon
- 15 g Eggs, whole, raw
Method
- Boil the pasta in salted water until just tender, then drain.
- Brown the beef mince with the onion in a pan until no longer pink and cooked through to 74 °C (165 °F), then stir in the tomato puree and cinnamon and simmer 10 minutes; season lightly.
- Melt the butter in a saucepan, whisk in the flour and cook 1 minute, then gradually whisk in the milk and simmer, whisking, until thickened into a smooth bechamel; season with nutmeg, pepper and the remaining salt.
- Whisk a little of the warm bechamel into the beaten egg, then stir this back into the rest of the bechamel.
- Layer the pasta and meat sauce in a greased baking dish, pour the bechamel evenly over the top.
- Bake at 190 °C (375 °F) for 30-35 minutes until the top is set and golden; rest 10 minutes before cutting into squares.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 820 kcal | 39% |
| Carbohydrates | 84.3 g | |
| Water | 290 mL | |
| Fiber | 4.9 g | 17% |
| Protein | 39.4 g | 82% |
| Tryptophan | 0.35 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.7 g | |
| Leucine | 3 g | |
| Lysine | 2.5 g | |
| Methionine | 0.83 g | |
| Cystine | 0.51 g | |
| Phenylalanine | 1.7 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.9 g | |
| Histidine | 1.1 g | |
| Fat | 35.6 g | |
| Monounsaturated | 12.3 g | |
| Polyunsaturated | 2 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.6 g | |
| Saturated | 16.9 g | |
| Trans-Fats | 0.95 g | |
| Cholesterol | 175 mg | |
| Calcium | 207 mg | 21% |
| Copper | 0.56 mg | 62% |
| Iron | 7 mg | 39% |
| Magnesium | 97.8 mg | 32% |
| Manganese | 1.1 mg | 59% |
| Phosphorus | 523 mg | 75% |
| Potassium | 1,026 mg | 22% |
| Selenium | 81.8 µg | 149% |
| Sodium | 663 mg | |
| Zinc | 7.1 mg | 89% |
| Thiamin (vitamin B1) | 0.95 mg | 86% |
| Riboflavin (vitamin B2) | 0.88 mg | 80% |
| Niacin (vitamin B3) | 12.6 mg | 90% |
| Pantothenic acid (vitamin B5) | 2 mg | 40% |
| Pyridoxine (vitamin B6) | 0.69 mg | 53% |
| Folate (vitamin B9) | 246 µg | 62% |
| Cobalamin (vitamin B12) | 3.1 µg | 129% |
| Choline | 157 mg | 37% |
| Vitamin A | 202 µg | 29% |
| Vitamin C | 9.3 mg | 12% |
| Vitamin D (D2 + D3) | 76.8 IU | 13% |
| Vitamin E | 2.1 mg | 14% |
| Vitamin K | 5.8 µg | 6% |
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
4.5 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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