Roasted Chicken with Béchamel Pasta: Egyptian Ramadan Feast

Roasted chicken is a beloved dish in Egyptian cuisine, offering a golden, crispy exterior and tender, juicy meat. When paired with a side of Egyptian-style béchamel pasta, this meal becomes a comforting and indulgent feast. The béchamel pasta, with its creamy white sauce and savory minced meat filling, adds depth and richness to the meal. This traditional recipe is perfect for family gatherings and special occasions, bringing the authentic flavors of Egypt to your table.

For the Roasted Chicken:

Ingredients:

• 1 whole chicken (about 1.5 - 2 kg)
• 2 tbsp olive oil or vegetable oil
• 1 lemon (juiced)
• 1 tbsp ground coriander
• 1 tbsp ground cumin
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp paprika
• ½ tsp turmeric
• Salt and black pepper to taste
• 1 onion (quartered)
• 1 head of garlic (quartered)
• 2-3 sprigs fresh rosemary or thyme

Instructions:

• Preheat the Oven: Preheat your oven to 180°C (350°F). Make sure the oven is fully heated before placing the chicken inside.
• Prepare the Chicken: Clean and pat dry the chicken using paper towels. This will help the skin crisp up during roasting.
• Prepare the Spice Mixture:

In a small bowl, combine the following ingredients:

1. Olive oil (3 tbsp)
2. Lemon juice (1 tbsp)
3. Ground coriander (1 tsp)
4. Ground cumin (1 tsp)
5. Garlic powder (1 tsp)
6. Onion powder (1 tsp)
7. Paprika (1 tsp)
8. Turmeric (½ tsp)
9. Salt (to taste)
10. Black pepper (to taste)

Mix all the ingredients well to form a spice paste.

• Season the Chicken: Rub the spice mixture evenly all over the chicken. Be sure to coat both the skin and inside the cavity for full flavor. You can use a brush or your hands for an even spread.
• Stuff the Chicken: Stuff the chicken with quartered onion, garlic cloves, and a few sprigs of rosemary or thyme. This will infuse additional flavor as it roasts.
• Roast the Chicken: Place the chicken on a roasting rack or in a baking dish. Roast in the oven for 1.5 to 2 hours, or until the skin turns golden brown and the chicken is fully cooked. The internal temperature of the chicken should reach 75°C (165°F) when measured at the thickest part of the thigh.
• Rest the Chicken: Once the chicken is roasted, let it rest for about 10 minutes. This allows the juices to redistribute throughout the meat, making it more flavorful and tender.
• Carve and Serve: After resting, carve the chicken and serve it hot. It pairs wonderfully with the Egyptian-style minced meat béchamel pasta.

For the Minced Meat Béchamel Pasta (Egyptian Style):

Ingredients:

• 400g pasta (penne or elbow macaroni)
• 500g ground beef or lamb
• 1 large onion, finely chopped
• 2 tbsp vegetable oil
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp cinnamon
• ½ tsp black pepper
• Salt to taste
• 4 cups milk
• 2 tbsp butter
• 2 tbsp all-purpose flour
• 1 cup grated mozzarella cheese
• ½ cup grated Parmesan cheese
• 1 egg (for béchamel)

Instructions:

• Cook the Pasta: Start by cooking the pasta according to the package instructions. Once done, drain the pasta and set it aside for later use.
• Cook the Minced Meat: In a large pan, heat the oil over medium heat. Add the chopped onion and sauté until softened, about 3-5 minutes.
• Brown the Minced Meat: Add the ground meat (beef, lamb, or a mix) to the pan and cook until browned. Stir regularly to break up the meat into small pieces.
• Season the Meat:

Once the meat is browned, add the following spices to the pan:

1. Cumin (1 tsp)
2. Ground coriander (1 tsp)
3. Cinnamon (½ tsp)
4. Black pepper (to taste)
5. Salt (to taste)

Mix everything together and cook for an additional 1-2 minutes. Remove from heat and set aside to cool slightly.

• Make the Béchamel Sauce: In a separate pan, melt the butter over medium heat. Once melted, add the flour (2 tbsp) and whisk for about 1-2 minutes to create a roux.
• Add Milk and Thicken: Gradually add the milk (2 cups), whisking continuously to avoid lumps. Continue to cook and stir until the mixture thickens into a smooth sauce, about 5-7 minutes. Once thickened, remove from heat.
• Finish the Béchamel:

Stir in the following ingredients:

1. Egg (1, beaten)
2. Mozzarella cheese (1 cup, shredded)
3. Parmesan cheese (½ cup, grated)
4. Season with salt and pepper to taste.

• Assemble the Dish: Preheat the oven to 180°C (350°F). In a large baking dish, layer the cooked pasta, followed by the minced meat mixture, and top with the béchamel sauce.
• Bake the Pasta: Bake the assembled pasta for 20-30 minutes, or until the top is golden and bubbly.
• Serve: Remove the pasta from the oven and serve it hot, alongside the roasted chicken for a complete and flavorful meal.

Additional Tips :

• Seasonal Variations: Depending on the season, you can add ingredients such as roasted vegetables, mushrooms, or fresh herbs like basil and mint to the béchamel pasta. In summer, consider adding sun-dried tomatoes for a tangy twist, or in winter, try adding root vegetables like carrots or sweet potatoes to the roasted chicken.
• Side Dish Suggestions: To complement this dish, you can serve a variety of side dishes like:
• Fattoush Salad: A light salad with fresh herbs, crunchy pita chips, and a tangy lemon dressing.
• Lentil Soup: A simple, healthy option that provides fiber and protein.
• Cucumber Yogurt Salad: A refreshing side that balances the richness of the roasted chicken and béchamel pasta.

Frequently Asked Questions (FAQ) :

1. Can beef be substituted with chicken or plant-based meat? Yes, you can substitute ground beef with ground chicken or plant-based ground meat. Chicken provides a leaner protein source and can be a great alternative if you're aiming for a lower-fat meal. Plant-based meat alternatives are also available for those following a vegetarian or vegan diet.
2. What is the best way to prepare the meal in advance (meal prep or storage)? You can prepare the components of this recipe in advance. The roasted chicken can be marinated and stored in the fridge for up to 24 hours before roasting. The béchamel pasta can be made a day ahead and stored in an airtight container in the fridge. Simply bake it in the oven when you're ready to serve. You can also freeze the assembled pasta (before baking) for up to 3 months.
3. Is this recipe suitable for people with diabetes or those following a low-carb diet? This recipe is relatively high in carbohydrates due to the pasta. For individuals with diabetes or those on a low-carb diet, you can replace the pasta with zucchini noodles (zoodles), cauliflower rice, or other low-carb pasta alternatives to lower the carbohydrate content while still enjoying the flavors of the dish.
4. Can other types of pasta be used instead of penne or elbow macaroni? Absolutely! You can use any type of pasta you prefer, such as spaghetti, fusilli, or even whole-wheat pasta for a healthier option. Gluten-free pasta is also available for those with gluten sensitivities.
5. What are the best ways to serve this dish as part of a large gathering? This recipe is perfect for family gatherings and parties. You can serve the roasted chicken and béchamel pasta on a large platter or in individual servings. For a complete meal, pair it with side dishes such as a fresh green salad, roasted vegetables, or a light soup to balance the richness of the main dishes.
6. Can other meats besides lamb be used in the recipe? Yes, you can replace lamb with any other meat such as turkey or chicken. Ground chicken or turkey can be a great lean alternative, offering a lower-fat option without compromising flavor.
7. How can the recipe be modified to be lighter or healthier? To make the recipe healthier, consider using lean meats like chicken breast instead of fattier cuts like beef or lamb. You can also swap regular pasta for whole wheat, gluten-free, or low-carb pasta options. Additionally, reduce the amount of butter and cheese in the béchamel sauce to lower the fat content.
8. What are the best ways to serve this dish at special occasions? For special occasions, consider presenting the dish in a more elaborate way, such as stuffing the chicken with additional herbs or vegetables for extra flavor. Serving it alongside a colorful salad or a selection of dips can also add variety and make the meal more visually appealing for guests.

Nutritional values and benefits

Roasted Chicken

Whole Chicken (1.5 - 2 kg)

• Nutritional Value: High in protein (approximately 30g per 100g serving), rich in B vitamins (especially niacin and B6), and contains essential minerals like phosphorus and selenium.

Benefits: Supports muscle repair and growth due to its protein content. It also provides energy and aids in the proper functioning of the nervous system and red blood cell formation.

Olive Oil (2 tbsp)

• Nutritional Value: 240 calories, 27g fat (including 3.5g saturated fat, and 10g monounsaturated fat), 0g protein, 0g carbs.

Benefits: Rich in antioxidants and heart-healthy fats, it helps reduce inflammation, improve cholesterol levels, and support overall heart health.

Lemon (1, juiced)

• Nutritional Value: 12 calories, 4g carbs, 1g fiber, high in vitamin C (approximately 30% of the daily value).

Benefits: Vitamin C boosts immunity, enhances skin health, and acts as a powerful antioxidant to fight free radicals.

Ground Coriander (1 tbsp)

• Nutritional Value: 6 calories, 1g carbs, 0g fat, 0.1g protein.

Benefits: Known for its anti-inflammatory properties, coriander helps in digestion and can support heart health.

Ground Cumin (1 tbsp)

• Nutritional Value: 22 calories, 1g protein, 2.7g carbs, 1g fat.

Benefits: Aids in digestion, boosts immunity, and has antibacterial properties that can promote overall health.

Garlic Powder (1 tsp)

• Nutritional Value: 5 calories, 1g carbs, 0g fat, 0.2g protein.

Benefits: Garlic has immune-boosting properties, helps regulate blood pressure, and has been linked to lower cholesterol levels.

Onion Powder (1 tsp)

• Nutritional Value: 5 calories, 1g carbs, 0g fat, 0g protein.

Benefits: Rich in antioxidants, onion powder supports heart health, improves digestion, and may reduce cancer risk.

Paprika (1 tsp)

• Nutritional Value: 6 calories, 1g carbs, 0g fat, 0g protein.

Benefits: Paprika is rich in vitamin A and antioxidants, promoting eye health and supporting immune function.

Turmeric (½ tsp)

• Nutritional Value: 4 calories, 1g carbs, 0g fat, 0.1g protein.

Benefits: Contains curcumin, which has powerful anti-inflammatory and antioxidant effects, promoting joint health and potentially reducing the risk of chronic diseases.

Salt and Black Pepper (to taste)

• Nutritional Value: Minimal nutritional value but essential for flavor enhancement.

Benefits: Salt aids in electrolyte balance, while black pepper enhances digestion and boosts the absorption of beneficial nutrients like curcumin from turmeric.

Onion (quartered)

• Nutritional Value: 40 calories, 9g carbs, 1g fiber, 1g protein.

Benefits: Onions are rich in antioxidants and can improve heart health, regulate blood sugar, and promote gut health.

Garlic (quartered)

• Nutritional Value: 4 calories, 1g carbs, 0g fat, 0.2g protein.

Benefits: Similar to garlic powder, whole garlic has immune-boosting, anti-inflammatory, and cholesterol-lowering effects.

Fresh Rosemary or Thyme (2-3 sprigs)

• Nutritional Value: Minimal, but rich in essential oils and antioxidants.

Benefits: Both herbs have antimicrobial properties, aid digestion, and support brain health.

Minced Meat Béchamel Pasta (Egyptian Style)

Pasta (400g)

• Nutritional Value: 150 calories per 100g (uncooked), 30g carbs, 5g protein, 1g fat.

Benefits: Provides a good source of energy due to its carbohydrate content and is rich in fiber when made with whole grains.

Ground Beef or Lamb (500g)

• Nutritional Value: 250 calories per 100g (beef), 17g protein, 21g fat, with varying amounts of iron and vitamin B12.

Benefits: High in protein for muscle building and repair, supports the immune system, and aids in the formation of red blood cells due to its iron and vitamin B12 content.

Onion (1 large, chopped)

• Nutritional Value: 45 calories, 11g carbs, 1g protein.

Benefits: Similar to the roasted chicken ingredients, onions aid in digestion, support heart health, and are rich in antioxidants.

Vegetable Oil (2 tbsp)

• Nutritional Value: 240 calories, 28g fat (mainly unsaturated).

Benefits: Provides healthy fats that support cell function and brain health, though it should be used in moderation.

Ground Cumin (1 tsp)

• Nutritional Value: Similar to the roasted chicken ingredients.

Benefits: Same digestive and immune-boosting effects as described earlier.

Ground Coriander (1 tsp)

• Nutritional Value: Similar to the roasted chicken ingredients.

Benefits: Same digestive support and heart health benefits.

Cinnamon (1 tsp)

• Nutritional Value: 6 calories, 2g carbs.

Benefits: Known for its anti-inflammatory properties, cinnamon helps regulate blood sugar levels and may lower cholesterol.

Black Pepper (½ tsp)

• Nutritional Value: 3 calories, 1g carbs.

Benefits: Enhances nutrient absorption, improves digestion, and has anti-inflammatory effects.

Salt (to taste)

• Nutritional Value: Minimal but essential for flavor.

Benefits: As mentioned, salt maintains fluid balance and is necessary for muscle function.

Milk (4 cups)

• Nutritional Value: 150 calories per cup, 8g protein, 12g carbs, 8g fat.

Benefits: A good source of calcium, vitamin D, and protein, supporting bone health, muscle function, and immune system health.

Butter (2 tbsp)

• Nutritional Value: 200 calories, 22g fat (14g saturated fat).

Benefits: Provides essential fats and helps the body absorb fat-soluble vitamins (A, D, E, K).

All-purpose Flour (2 tbsp)

• Nutritional Value: 60 calories, 12g carbs, 2g protein.

Benefits: Used to thicken the béchamel sauce and adds carbohydrates for energy.

Mozzarella Cheese (1 cup, grated)

• Nutritional Value: 280 calories, 22g fat, 16g protein.

Benefits: Provides protein and calcium for bone health, and the fat content supports energy levels.

Parmesan Cheese (½ cup, grated)

• Nutritional Value: 210 calories, 14g fat, 18g protein.

Benefits: High in calcium and protein, Parmesan supports bone health and muscle function.

Egg (1)

• Nutritional Value: 70 calories, 6g protein, 5g fat.

Benefits: Rich in high-quality protein, vitamins, and minerals, eggs promote muscle growth, eye health, and brain function.

Nutritional Comparison Between Ingredients:

When making the Egyptian Roasted Chicken with Minced Meat Béchamel Pasta, there are several key ingredients that can be compared for their nutritional benefits. Below is a comparison of the different types of meats and some plant-based alternatives to help readers make healthier choices.

• Beef (500g ground):
• Nutritional Value: 250 calories per 100g, 17g protein, 21g fat, high in iron and vitamin B12.
• Benefits: Supports muscle growth and repair, boosts immunity, and promotes red blood cell formation.
• Lamb (500g ground):
• Nutritional Value: 294 calories per 100g, 20g protein, 24g fat, rich in vitamin B12, zinc, and iron.
• Benefits: High protein content supports muscle health, while vitamins and minerals contribute to overall immune function and metabolism.
• Chicken Breast (alternative to beef or lamb):
• Nutritional Value: 165 calories per 100g, 31g protein, 3.6g fat.
• Benefits: A leaner meat with high protein content that supports muscle building while being low in fat.
• Plant-Based Ground Meat (alternative to beef or lamb):
• Nutritional Value: Varies by brand, but typically 200-250 calories per 100g, 20g protein, 10g fat.
• Benefits: Lower in saturated fat compared to animal meats, and can be a good source of plant-based protein and fiber.

Conclusion: Choosing plant-based or leaner meats like chicken breast can reduce fat intake, making the meal healthier, especially for individuals watching their fat consumption.

Nutritional Values and Benefits :

This recipe provides a balanced mix of proteins, healthy fats, carbohydrates, and vitamins, promoting energy, muscle repair, and overall health. The herbs and spices used, such as cumin, coriander, and turmeric, offer anti-inflammatory benefits while enhancing digestion and immune health. The dairy, meat, and eggs contribute to bone strength and muscle maintenance, while the antioxidants from garlic, onions, and lemon support skin health and fight free radicals.