Beef Macaroni Casserole with Cheese
Makan Tengah Hari • Malaysia
How to Make Beef Macaroni Casserole with Cheese (Traditional & Healthy Version)
Beef Macaroni Casserole with Cheese, or 'Kaserol Daging dan Keju', is a beloved dish found in many Malaysian households, blending Western influences with local flair. This hearty casserole is a popular choice for lunch gatherings, reflecting Malaysia’s multicultural culinary landscape where Italian-inspired pasta meets local ingredients like bawang besar (onion), cili padi (bird's eye chili), and daun sup (local celery). The result is a satisfying, flavorful bake that’s both comforting and nourishing. While the dish traditionally features rich cheese and savory beef, our healthy version incorporates lean daging lembu (beef), reduced-fat keju (cheese), and an abundance of sayur-sayuran (vegetables) to keep it light yet authentic. The addition of fresh herbs and a touch of Malaysian spices elevates the taste, making it a wholesome option for those tracking calories or simply seeking balance in their meals. Whether served at family lunches or during festive gatherings, this casserole is a testament to Malaysia’s diversity, offering familiar flavors with a healthy twist.
Bahan-bahan(untuk 1 medium casserole slice (approx. 250g))
- 150g Lean ground beef (daging lembu kisar tanpa lemak)
- 100g (dry weight) Whole wheat macaroni (for more fiber)
- 60g Low-fat mozzarella cheese (keju mozzarella rendah lemak) (grated)
- 1 small Bawang besar (onion) (finely chopped)
- 2 cloves Garlic (bawang putih) (minced)
- 1 small Carrot (lobak merah) (diced)
- 1/2 Capsicum (lada benggala) (diced)
- 1 Cili padi (finely sliced, optional for heat) - pilihan
- 2 stalks Daun sup (local celery) (chopped)
- 1/2 cup Low-fat milk (susu rendah lemak)
- 1 tsp Olive oil
- 1/4 tsp Ground black pepper
- 1/4 tsp Salt (to taste)
Arahan
- 1
Boil the whole wheat macaroni in lightly salted water until al dente (about 8 minutes). Drain and set aside.
10 minutes
Do not overcook macaroni to avoid mushy texture in the casserole.
- 2
Heat olive oil in a non-stick pan over medium flame. Sauté bawang besar and bawang putih until fragrant and soft.
3 minutes
Use low heat to prevent garlic from burning.
- 3
Add lean ground beef and cook until browned. Stir in carrot, capsicum, and cili padi (if using). Cook for 5 minutes, stirring frequently.
5 minutes
Break up any clumps of beef for even cooking.
- 4
Pour in low-fat milk, season with salt and pepper. Simmer gently until sauce thickens slightly.
3 minutes
Stir continuously to prevent milk from curdling.
Kenapa hidangan ini sihat
Choosing lean beef, whole wheat pasta, and plenty of vegetables makes this casserole a wholesome, lower-calorie meal suitable for calorie-conscious eaters. Reduced cheese and milk fat content minimize cholesterol and saturated fats, while the recipe’s high protein and fiber content support satiety, muscle maintenance, and digestive health. It’s an excellent lunch option for busy Malaysians who want authentic flavor without extra calories.
This Beef Macaroni Casserole with Cheese offers a balanced macronutrient profile with lean protein from daging lembu, complex carbohydrates from whole wheat macaroni, and reduced-fat dairy. Vegetables like carrot and capsicum provide dietary fiber, vitamins A and C, and antioxidants. Using olive oil and low-fat cheese helps keep saturated fat in check, supporting heart health. The use of daun sup adds a local touch and extra phytonutrients.
Petua
- 💡Tip 1: Use freshly grated cheese for better melting and flavor.
- 💡Tip 2: Add a pandan leaf to the boiling water for subtle aroma.
- 💡Tip 3: Mix in a teaspoon of finely chopped lemongrass for a unique local twist.
Penyimpanan & hidangan
Allow casserole to cool completely before covering and refrigerating. Keep in an airtight container for up to 2 days. Reheat in an oven or microwave until hot throughout. Best consumed fresh for optimal texture.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 580.0 kcal |
