Heart-Healthy Traditional Greek Pastitsio
Elevate your dinner table with this 'Heart-Healthy Traditional Greek Pastitsio,' a lighter take on the classic Mediterranean baked pasta dish that's brimming with flavor and wholesome ingredients. This guilt-free recipe swaps traditional ingredients for healthier alternatives like whole-grain penne, lean ground turkey, and unsweetened almond milk to create a nourishing yet indulgent dish. Featuring a rich, aromatic tomato sauce infused with cinnamon, nutmeg, oregano, and thyme, layered between tender pasta and a luscious whole-wheat béchamel sauce, this pastitsio delivers bold comfort food flavors with every bite. Topped with a golden Parmesan crust and optional fresh parsley for garnish, it’s perfect for family dinners or meal prep. Ready in just over an hour and packed with heart-smart ingredients, this Greek casserole is destined to become a household favorite!
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Recipe Information
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
Instructions
Preheat your oven to 375°F (190°C). Lightly grease a 9x13-inch baking dish with olive oil or nonstick spray.
Cook the whole-grain penne pasta according to package instructions until al dente. Drain and set aside.
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.
Add the lean ground turkey to the skillet, breaking it up with a spoon, and cook until browned, about 7 minutes.
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.
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.
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.
Once the béchamel sauce has slightly cooled, whisk in the egg yolk until well incorporated.
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.
Pour the béchamel sauce over the top layer of pasta, spreading it evenly with a spatula. Sprinkle the remaining Parmesan cheese on top.
Bake in the preheated oven for 30–35 minutes, until the top is golden brown and the edges are bubbling.
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
Calories |
3009 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 125.7 g | 161% | |
| Saturated Fat | 31.0 g | 155% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 542 mg | 181% | |
| Sodium | 2750 mg | 120% | |
| Total Carbohydrate | 316.4 g | 115% | |
| Dietary Fiber | 39.1 g | 140% | |
| Total Sugars | 31.7 g | ||
| Protein | 177.6 g | 355% | |
| Vitamin D | 6.7 mcg | 34% | |
| Calcium | 1895 mg | 146% | |
| Iron | 25.4 mg | 141% | |
| Potassium | 4088 mg | 87% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
