Heart-Healthy Traditional Greek Pastitsio
Delight in the vibrant flavors of Greece with this Heart-Healthy Traditional Greek Pastitsio, a wholesome twist on the classic comfort dish. Crafted with whole-grain penne, lean ground turkey, and a silky almond milk béchamel, this recipe delivers all the rich, layered goodness of the original without sacrificing your healthy lifestyle goals. Infused with warm spices like cinnamon and nutmeg, and topped with a golden crust of Parmesan, this lighter pastitsio is perfect for a satisfying family dinner or meal prep. Packed with heart-healthy ingredients like extra virgin olive oil and fiber-rich whole-wheat flour, it’s a guilt-free way to explore Mediterranean cuisine. Easy to follow and ready in just over an hour, this recipe is a testament to how delicious healthy eating can be.
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Ingredients
- 12 oz whole-grain penne pasta
- 4 tbsp extra virgin olive oil
- 1 lb lean ground turkey (93% lean)
- 1 medium yellow onion, finely chopped
- 2 garlic cloves, minced
- 14 oz canned crushed tomatoes, no-salt-added
- 2 tbsp tomato paste
- 0.5 tsp cinnamon
- 0.25 tsp nutmeg
- 1 tsp dried oregano
- 1 tsp dried thyme
- 0.5 cup low-sodium chicken broth
- 3 tbsp whole-wheat or oat flour
- 2.5 cups unsweetened almond milk or low-fat milk
- 0.5 cup grated Parmesan cheese
- 1 egg yolk
- 2 tbsp fresh parsley, chopped (optional for garnish)
- 0.5 tsp salt
- 0.25 tsp ground black pepper
Directions
Step 1
Preheat your oven to 375°F (190°C). Lightly grease a 9x13-inch baking dish with olive oil or nonstick spray.
Step 2
Cook the whole-grain penne pasta according to package instructions until al dente. Drain and set aside.
Step 3
Heat 2 tablespoons of extra virgin olive oil in a large skillet over medium heat. Add the finely chopped onion and sauté for 3–4 minutes, until softened. Stir in the minced garlic and cook for another minute.
Step 4
Add the lean ground turkey to the skillet, breaking it up with a spoon, and cook until browned, about 7 minutes.
Step 5
Stir in the crushed tomatoes, tomato paste, cinnamon, nutmeg, oregano, thyme, and low-sodium chicken broth. Bring the mixture to a simmer and cook for 10 minutes, stirring occasionally. Season with a pinch of salt and pepper, then remove from heat.
Step 6
To make the béchamel sauce, heat the remaining 2 tablespoons of olive oil in a medium saucepan over medium heat. Whisk in the whole-wheat or oat flour, cooking for 1–2 minutes to form a smooth paste.
Step 7
Gradually add the almond or low-fat milk, whisking constantly to prevent lumps. Cook the mixture, whisking often, until thickened, about 8–10 minutes. Stir in half of the grated Parmesan cheese and remove from heat.
Step 8
Once the béchamel sauce has slightly cooled, whisk in the egg yolk until well incorporated.
Step 9
Assemble the pastitsio: Spread half of the cooked pasta evenly over the bottom of the prepared baking dish. Top with the turkey-tomato mixture, followed by the remaining pasta.
Step 10
Pour the béchamel sauce over the top layer of pasta, spreading it evenly with a spatula. Sprinkle the remaining Parmesan cheese on top.
Step 11
Bake in the preheated oven for 30–35 minutes, until the top is golden brown and the edges are bubbling.
Step 12
Remove from the oven and let the pastitsio rest for 10 minutes before slicing. Garnish with chopped fresh parsley, if desired, and serve warm.
Nutrition Facts
| Serving size | (2213.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 3008.8 |
| Total Fat 125.7g | 0% |
| Saturated Fat 31.0g | 0% |
| Cholesterol 542.0mg | 0% |
| Sodium 2749.6mg | 0% |
| Total Carbohydrate 316.4g | 0% |
| Dietary Fiber 39.1g | 0% |
| Total Sugars 31.7g | |
| Protein 177.6g | 0% |
| Vitamin D 268.2IU | 0% |
| Calcium 1895.4mg | 0% |
| Iron 25.4mg | 0% |
| Potassium 4088.1mg | 0% |
Source of Calories