Mild pasta casserole with chili and beans

Looking for a quick and nutritious dinner? Our mild pasta casserole with chili and beans is the perfect choice. Packed with fiber and vitamin B, this hearty dish will not only tantalize your taste buds but also provide essential nutrients. With this simple recipe you can prepare a healthy and delicious meal in no time. Perfect for busy weeknights or when you’re craving a comforting yet nutritious meal!

Ingredients

  • 1 large onion, chopped
  • 2 stalks celery, thinly sliced
  • 340g extra lean ground beef
  • 2 tsp mild chili powder
  • 410 g canned chopped tomatoes
  • 1 tbsp tomato paste
  • Put 400 g canned kidney beans in water, drain and rinse
  • 300 ml beef or chicken stock
  • 300g wholemeal penne
  • ½ x 568g cup 0% fat Greek yogurt
  • 2 eggs, beaten
  • 50g Red Leicester cheese, coarsely grated
  • 1 small garlic clove, crushed

Preparation steps

  1. Heat a dash of oil in a frying pan, add the onion and celery, season with pepper and a little salt and fry until soft. Remove vegetables and set aside.
  2. Gradually fry the minced meat in the pan, stirring with a fork. Only add a splash of oil if the mixture starts to stick too much. After browning, pour into a colander to remove excess fat.
  3. Return the minced meat and cooked vegetables to the pan, add the chili powder, tomatoes, tomato puree, beans and stock, bring to the boil and simmer for 15 minutes.
  4. Preheat the oven to 200°C/fan 180°C/gas. 6. Cook the pasta according to package instructions. Drain, stir into the minced meat and place in a large lasagne pan.
  5. Mix yogurt, eggs, cheese and garlic and season lightly. Pour over the noodles and bake for 20-25 minutes until lightly browned.

Nutritional Information

kcalfatsaturatescarbohydratesSugarfiberproteinSalt
675 24g 8g 73g 9g 13g 51g 1.3g

Equipment and tools

  • dulcimer
  • Knife
  • frying pan
  • wooden spoon
  • cooking pot
  • Sieve
  • baking pan
  • mixing bowl
  • A garlic press
  • grater

Allergen information

This recipe contains the following allergens:

  • Dairy products (red Leicester cheese and Greek yogurt)
  • Eggs

Storage and leftovers

This pasta casserole will last up to 3 days in an airtight container in the refrigerator. When reheating, make sure to heat it thoroughly until it is piping hot. Leftovers can also be frozen in individual portions for up to 1 month. To defrost and reheat, place the portion in the refrigerator overnight and then reheat in the oven until warmed through.

Health Benefits of Mild Chili Bean Pasta Casserole

Health Benefits of Mild Chili Bean Pasta Casserole

introduction

The Mild Chilli & Bean Pasta Bake is a delicious and nutritious dish made with healthy ingredients such as ground beef, kidney beans, whole wheat penne and a combination of spices. This article explores the various health benefits associated with this flavorful pasta bake.

Packed with protein

The use of extra lean ground beef in this recipe contributes to its high protein content. Proteins are essential for the growth, repair, and maintenance of body tissues as well as the production of enzymes and hormones. In addition, proteins help build and strengthen muscles, contributing to a healthy body composition.

Helps with weight management

Using whole grain penne in this dish offers significant health benefits compared to traditional refined pasta. Whole-grain pasta is rich in fiber, which supports weight management by promoting satiety and reducing food cravings. It also helps regulate blood sugar levels and improve digestive health.

Rich in antioxidants

The mild chili powder and tomatoes used in this pasta bake are full of antioxidants. Antioxidants help protect the body from oxidative stress and reduce the risk of chronic diseases such as heart disease, cancer and inflammation. These beneficial compounds help increase overall health and well-being.

Provides essential minerals

Beans, especially kidney beans, are an excellent source of essential minerals including iron, zinc and magnesium. Iron is important for the production of red blood cells, while zinc supports the immune system and promotes wound healing. Magnesium plays a crucial role in maintaining healthy bones and regulating blood pressure.

Supports digestive health

The combination of kidney beans, whole wheat penne and Greek yogurt in this recipe provides a good amount of fiber. Fiber helps promote optimal digestive health by preventing constipation and promoting regular bowel movements. It also helps maintain a healthy gut microbiota.

Diploma

To sum up, the Mild Chilli & Bean Pasta Bake is not only a delicious dish that will satisfy your taste buds but also offers numerous health benefits. From protein-rich beef to fiber-rich whole grain penne and kidney beans, this recipe is a nutritious choice for any meal. In addition, the antioxidants and essential minerals contained in this dish contribute to overall well-being. So go ahead, enjoy this delicious pasta bake and reap the health benefits it has to offer.

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