Mexican Pasta Gratin
Healthy, because
Even smarter
Nutritional values
The beef in this dish provides digestible protein and haematopoietic iron. The essential oil allicin that is found in garlic helps support a healthy cardiovascular system and can reduce high blood pressure as well as fat and cholesterol levels.
If you your food with some kick, add some dried chili flakes for extra spiciness.
(Percentage of daily recommendation)
| Calorie | 621 cal. | (30 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 58 g | (39 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.9 g | (23 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin K | 36.4 μg | (61 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 15.6 mg | (130 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 99 μg | (33 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 13.1 μg | (29 %) | ||
| Vitamin B₁₂ | 4.7 μg | (157 %) | ||
| Vitamin C | 33 mg | (35 %) | ||
| Potassium | 1,015 mg | (25 %) | ||
| Calcium | 281 mg | (28 %) | ||
| Magnesium | 100 mg | (33 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 7.3 mg | (91 %) | ||
| Saturated fatty acids | 11.3 g | |||
| Uric acid | 192 mg | |||
| Cholesterol | 73 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 1 onion
- 3 garlic cloves
- 1 Red paprika
- 1 carrot
- 2 Tbsps olive oil
- 14 ozs mixed Ground beef (or ground turkey/chicken)
- salt
- freshly ground peppers
- 1 tsp Cumin (ground)
- ½ tsp cilantro (ground)
- 1 pinch Piment d'Espelette
- 7 ozs Beef broth
- 14 ozs crushed Tomatoes (canned)
- 8 ozs black Beans (canned)
- 10 ozs Penne
- 3 ozs grated Gouda
Preparation steps
Peel and dice onion and garlic. Rinse and halve pepper, remove seeds and ribs, cut into small pieces. Peel carrot and dice finely. Heat olive oil in a saucepan and brown meat until crumbly and slightly browned. Add onion, garlic, carrot and pepper, saute for about 2-3 minutes, season with salt, pepper, cumin powder, coriander powder and chili pepper. Add broth and tomatoes, bring to a boil. Simmer, covered, for about 15 minutes. During the last 5 minutes, add drained beans.
Grease baking dish with oil. Cook penne in boiling salted water until very al dente, drain well. Spread pasta in the baking dish, top with ground meat mixture and season with salt, pepper, and chili pepper to taste. Sprinkle with cheese and bake in a preheated oven at 400°F for about 15 minutes. Remove from oven and serve.
