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Macaroni Béchamel
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Macaroni Béchamel

Macaroni Béchamel (also known as Macarona Béchamel)

This is a beloved comfort food, and we can definitely adapt it to be heart-friendly for you by focusing on lean protein and a lighter sauce.

Heart-Healthy Egyptian Macaroni Béchamel

1. The Ingredients

Component Heart-Healthy Selection
The Pasta 1 box (16 oz) Penne pasta—use whole grain if possible for extra fiber to support heart health.
The Meat Layer 1 lb extra-lean ground beef (90/10 or higher) or ground turkey, 1 diced onion, 1 tsp allspice, and black pepper.
The Sauce Base 1-2 tbsp tomato paste (adds richness without adding much salt).
Light Béchamel 3 cups skim milk, 3 tbsp flour, 2 tbsp olive oil (instead of butter), and a pinch of nutmeg.

2. The Preparation

Step 1: Boil the Pasta

  • Cook the penne in boiling water until al dente.

  • Tip: Skip adding salt to the boiling water; the sauce and meat will provide plenty of flavor for your palate.

Step 2: Prepare the Meat ( العصاج – Al-Asag)

  • Sauté the onions in a tiny bit of olive oil until soft.

  • Add the lean meat and brown it thoroughly. Drain any rendered fat to keep it heart-healthy.

  • Stir in the tomato paste and allspice. These spices give that authentic Egyptian flavor without needing high sodium.

Step 3: Make the Light Béchamel

  • In a pot, whisk the olive oil and flour over medium heat for 1 minute.

  • Slowly whisk in the skim milk to avoid lumps. Keep whisking until the sauce thickens.

  • Stir in the nutmeg at the end.

Step 4: Assembly

  • Toss half of the Béchamel sauce with the cooked pasta.

  • Place half the pasta in the baking dish, layer the meat in the middle, and add the remaining pasta on top.

  • Pour the remaining Béchamel over the top, spreading it to the edges as seen in your photo.

  • Bake at 375°F (190°C) for 30–45 minutes until the top is golden.

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