A comforting fusion of French onion soup and pasta bake. Slow-caramelised onions and rich beef sauce tossed with rigatoni, layered with three cheeses (Gruyère, mozzarella, and Parmesan), then baked until golden and bubbling. Less than 600 calories per serving.
Low-cal
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Adapted from a video by Chef Jack Ovens
French Onion Pasta Bake | Less Than 600 Calories Per Portion
Plain all-purpose flouror use rice flour or cornstarch for gluten-free option20 g
Thymefresh or dried, optional2 tsp
Brown sugaroptional15 g
Dry white wineor use beef stock for alcohol-free option
250 ml
Beef stock750 ml
Cracked black pepperto taste for seasoning~½ tspest.
Penne or rigatoni pastaor gluten-free alternative500 g
Gruyère cheese, grated200 g
Mozzarella cheese, grated100 g
Parmesan cheese, grated50 g
Saltto taste~1 tspest.
Steps
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1
Slice the brown onions into thin, even half-moons. Ensure consistent thickness to avoid burnt and undercooked pieces cooking unevenly.
2
Crush the garlic cloves with the side of your knife to release flavour, then mince finely.
3
Prepare the thyme: if using fresh with woody stems, pick off the leaves before chopping; if soft-stemmed, chop the whole thing.
4
Grate the three cheeses separately: 200 g Gruyère, 100 g mozzarella, and 50 g Parmesan. Keep them separate as you'll be layering them later.
5
In a large pot over medium heat, melt the butter with a splash of olive oil (amount implied but not explicitly stated). Add all the onions and a pinch of salt.
6
Cook the onions low and slow for 30 to 35 minutes, stirring often. They will release their water and deglaze the pan naturally, creating more flavour.
7
Once the onions are jammy and golden, add the minced garlic and cook for about 1 to 1.5 minutes to release the aroma into the onions.
8
Add the flour and thyme. The flour acts as a thickening agent so the sauce clings to the pasta. For gluten-free, substitute with rice flour or cornstarch. Cook for about 2 minutes to remove the raw flour taste.
9
Optionally add brown sugar to enhance the sweet and savoury balance of the dish, though the onions already provide some sweetness.
10
Deglaze the pan with dry white wine (or beef stock for alcohol-free option). Mix thoroughly and reduce by half.
11
Add the beef stock, mix well, and simmer uncovered for about 10 minutes until glossy and thickened. Season with black pepper. Adjust consistency with more stock or pasta water if needed.
12
In a pot of salted boiling water, cook the pasta 2 minutes less than the packet instructions. Before draining, reserve half a cup of pasta water.
13
Check the sauce consistency: if you can run a finger through it and create ribbons, the sauce is ready for the next step.
14
Add the cooked and drained pasta to the French onion mixture and toss to combine thoroughly. Adjust consistency with the reserved pasta water to help emulsify the sauce.
15
Lightly grease a baking dish with unsalted butter or spray oil. Add half of the French onion pasta mixture and spread it flat.
16
Layer the cheeses: Gruyère first for nuttiness, then half the mozzarella for stretch. Avoid dumping all cheese at once, which creates a heavy sheet that peels off.
17
Add the remaining pasta mixture, spread flat, and top with the remaining cheese in layers: mozzarella then Parmesan. Spread all the way to the edges for an even, crispy cheese crust.
18
Bake at 200°C (400°F) for about 20 minutes until bubbling and golden. Rest for 5 minutes before serving so the sauce sets slightly and scoops come out neat.
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