High-Protein Pasta Bake

Ingredients

• 300 g Protein Pasta (40 g protein per 100 g, found at Lidl or any supermarket)
• 400 g Ground Beef (90 % lean, reduced fat)
• 250 g Fresh Broccoli Florets (cut into bite‑size pieces)
• 1 medium Onion (diced)
• 1 tbsp Olive Oil (for sautéing)
• 1 tbsp Tomato Paste (no added sugar)
• 1 tsp Dijon Mustard (optional, adds depth)
• 1 tbsp Herb Cheese Melt (e.g., processed cheese spread with herbs)
• 100 ml Light Cooking Cream (about 15 % fat)
• 1 tsp Vegetable Broth Powder (for extra umami)
• 1 tsp Paprika Powder (sweet paprika)
• to taste Salt
• to taste Black Pepper
• 50 g Grated Low‑Fat Cheddar (for topping, optional)

Instructions

1. Boil Pasta and Broccoli

   Fill a large pot with water, add a generous pinch of salt, bring to a rolling boil, then add the protein pasta and broccoli florets together. Cook for 7‑8 minutes until al dente.

   Time: PT8M

   Temperature: 100°C

2. Dice the Onion

   While the pasta cooks, peel and finely dice the onion.

   Time: PT2M

3. Brown the Ground Beef

   Heat olive oil in a large skillet over medium‑high heat. Add the ground beef, season with salt, pepper, and paprika powder. Cook, breaking it up with a spoon, until no longer pink.

   Time: PT7M

   Temperature: medium‑high

4. Sauté the Onion

   Add the diced onion to the skillet with the browned beef. Reduce heat to medium and cook until the onion becomes translucent, about 3 minutes.

   Time: PT3M

   Temperature: medium

5. Create the Creamy Sauce

   Stir in the tomato paste, Dijon mustard, herb cheese melt, light cooking cream, vegetable broth powder, and a splash of the reserved pasta water (about 2‑3 Tbsp). Mix until smooth and let it come to a gentle simmer.

   Time: PT3M

   Temperature: medium

6. Combine Pasta, Broccoli, and Sauce

   Drain the pasta and broccoli in a colander. Return them to the pot, pour the sauce over, and gently toss to coat everything evenly.

   Time: PT2M

7. Transfer to Baking Dish

   Evenly spread the pasta‑broccoli mixture into the prepared baking dish. Sprinkle the grated low‑fat cheddar over the top.

   Time: PT2M

8. Bake

   Place the dish in a pre‑heated oven at 180°C and bake for 30 minutes, or until the cheese is golden‑brown and the top is slightly crunchy.

   Time: PT30M

   Temperature: 180°C

9. Rest and Serve

   Remove the casserole from the oven and let it rest for 5 minutes before serving. This allows the sauce to set and makes portioning easier.

   Time: PT5M

Nutrition Facts

Calories

649

Protein

63 g

Carbohydrates

45 g

Fat

20 g

Fiber

6 g