Dinner recipe # 4 ~ "Spaghetti with white sauce or Bechamel"

Many people do not pay attention to eating 3 meals a day and 2 snacks between meals, as a result of this fact the people fell in their day, have labor inefficiency, may build additional stress and suffering from gastritis. This blog will talk about meals, different recipes and their country of origin, to balance a weekly or biweekly diet, this will be a guide to good nutrition. I write about the food in my country Costa Rica and other countries, based on dinner during the night, by the end, that gives us sugar (carbohydrates) for energy needed for our hard day's work.

Dinner Recipe # 4 ~ "Spaghetti with white sauce or Bechamel"

History:

One night my aunt Dignora Marin Badilla who I should give the credit for this recipe, invited me to eat these delicious spaghetti, we share with family and it's a very rich recipe.

The bechamel (pronounced [be.ʃamɛl]), bechamel, or white sauce besamela is a rather thick sauce of French origin. It is made by adding milk to a white roux (one almost cooked flour in a fat that is usually butter or margarine). This salsa has been popularized by its use in the preparation of au gratin dishes containing pasta and / or vegetables, alone or with meat or fish, both in professional kitchens as amateur. (Source: Wikipedia)

Ingredients.
2 pack of Spaghetti crude.
1 package of sliced ​​ham.
1 chicken breast.
1 can of mushrooms.
Flour.
Cow milk.
Chicken flavoring concentrate.
Mixed Seasoning "bomb."
Worcestershire sauce.
Chinese sauce.
Onion, garlic and bell pepper.
2 pots.
Vegetable oil.
Colander.

Spaghetti preparation.
1 pot of water to boil is placed.
When boiling add the spaghetti to expand.
Then extract and sneak your water.
We clean the pot to prepare the Bechamel sauce later.

Preparation of Chicken.
In a pressure cooker place the chicken breast, and cook for 20 minutes.
After cooking the chicken, we have to do it in strips.
The chicken broth left it in the pot.

Preparation of thick milk.
We need 1 liter of milk, to this we add 3 to 4 tablespoons of flour.

Preparing the Bechamel sauce.
In the empty pot over the flame we add: vegetable oil, chili pepper, onion, garlic.
Add the chicken strips and stir, add the spices, Chinese sauce and Worcestershire sauce.
We add the thick milk, chicken broth, along with mushrooms and ham.

Serving:
On a long flat plate with parsley on the sides: Put the Bechamel sauce in a bowl in the center of the table.
Serve the spaghetti into elongated plates.

Consider the benefits of its ingredients:
Pasta: 220 Kcal
It contains minerals such as magnesium, calcium and phosphorus, and vitamins B and E. It has a protein called Gluten.
They are excellent source of Carbohydrates.

Ham: 136 Kcal
Minerals: sodium, iron, calcium, potassium, iodine, zinc, magnesium and phosphorus.
Vitamins: B, E and K.
Each 100g of ham has 21.37 g of protein.

Milk: 65.40 Kcal
Minerals: Iron, Calcium, potassium, iodine, zinc, magnesium, sodium and phosphorus.
Vitamins: A, group B, C, D, E and K.
Containing 3.06 g of protein per 100g of milk.

Chicken: 164 Kcal per chicken breast.
Vitamins: Mainly Group B
Minerals: Calcium, phosphorus, iron, sodium and potassium.
It has proteins.

Dessert.
1 serving of Cheesecake.

Thanks for watching!
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Signature: Foris Cherubin.