Low Fat Traditional Greek Pastitsio
Indulge in the comforting flavors of Greece with this Low Fat Traditional Greek Pastitsio, a lightened-up version of the classic dish that doesn’t skimp on taste. Made with whole-wheat penne and lean ground turkey or beef, this hearty casserole combines a spiced meat sauce infused with cinnamon, oregano, and garlic, layered between al dente pasta and a rich, creamy béchamel sauce crafted from low-fat milk. Topped with a blend of reduced-fat Parmesan and feta cheeses, this healthier take on pastitsio offers the same satisfying golden crust and robust Mediterranean flavor in a guilt-free package. Perfect for a cozy family dinner or meal prep for the week, this wholesome recipe proves you can enjoy traditional Greek cuisine without the extra calories. Ready in under 90 minutes, it’s a delicious way to bring a touch of the Aegean to your table!
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Ingredients
- 300 grams whole-wheat penne (or traditional pastitsio pasta)
- 500 grams lean ground turkey or beef (93% lean or higher)
- 1 onion, finely chopped
- 3 garlic cloves, minced
- 400 grams canned diced tomatoes (no salt added)
- 2 tablespoons tomato paste
- 0.5 teaspoons ground cinnamon
- 1 teaspoons dried oregano
- 1 teaspoons salt
- 0.5 teaspoons black pepper
- 1 tablespoon extra virgin olive oil
- 500 milliliters low-fat milk (1% or skim)
- 3 tablespoons all-purpose flour
- 0.25 teaspoons nutmeg (ground or freshly grated)
- 30 grams reduced-fat Parmesan cheese, grated
- 50 grams reduced-fat feta cheese, crumbled
- 1 egg (large)
Directions
Step 1
Preheat the oven to 180°C (350°F). Grease a 9x13 inch (or similar-sized) baking dish with a light brush of olive oil or cooking spray.
Step 2
Cook the whole-wheat penne according to package instructions, but stop cooking 1-2 minutes before fully done to keep them slightly firmer than al dente. Drain and set aside.
Step 3
Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat. Add the chopped onion and sauté until soft, about 3-4 minutes. Add the minced garlic and cook for another minute, being careful not to burn the garlic.
Step 4
Add the lean ground turkey or beef to the skillet. Cook, breaking up the meat with a wooden spoon, until browned and cooked through, about 6-8 minutes.
Step 5
Stir in the canned diced tomatoes, tomato paste, ground cinnamon, oregano, salt, and black pepper. Simmer on low heat for 10-12 minutes until the mixture thickens slightly. Remove from heat and set aside.
Step 6
Prepare the béchamel sauce: In a saucepan over medium heat, whisk the flour and 500 ml of low-fat milk together until smooth. Stir continuously until the mixture thickens and comes to a gentle boil, about 5-7 minutes. Reduce heat to low and add in the nutmeg and Parmesan cheese, stirring until smooth. Remove from heat and let cool slightly.
Step 7
Whisk the egg in a small bowl, then slowly add it to the cooled béchamel sauce, whisking constantly to prevent scrambling.
Step 8
Layer the dish: Place half the cooked pasta in the greased baking dish and spread the meat sauce evenly on top. Add the remaining pasta over the meat sauce layer. Pour the béchamel sauce over the top layer of pasta, spreading evenly to coat.
Step 9
Sprinkle crumbled feta cheese over the top of the béchamel sauce.
Step 10
Bake in the preheated oven for 35-40 minutes, or until the top is golden brown and bubbling. Let the pastitsio rest for about 10-15 minutes before slicing and serving.
Nutrition Facts
| Serving size | (2034.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2773.2 |
| Total Fat 87.2g | 0% |
| Saturated Fat 33.0g | 0% |
| Cholesterol 605.0mg | 0% |
| Sodium 4116.5mg | 0% |
| Total Carbohydrate 305.0g | 0% |
| Dietary Fiber 28.3g | 0% |
| Total Sugars 54.1g | |
| Protein 205.6g | 0% |
| Vitamin D 309.4IU | 0% |
| Calcium 1566.9mg | 0% |
| Iron 26.1mg | 0% |
| Potassium 4371.0mg | 0% |
Source of Calories