Low Fat Traditional Greek Pastitsio
Discover the lighter side of classic Mediterranean comfort food with this Low Fat Traditional Greek Pastitsio recipe. Featuring whole-wheat penne, lean ground turkey or beef, and a creamy low-fat béchamel sauce, this dish delivers all the rich, layered flavors of the original with a guilt-free twist. A fragrant medley of cinnamon, garlic, and oregano infuses the meat sauce, while reduced-fat Parmesan and crumbled feta elevate every bite with tangy, cheesy goodness. Perfectly baked until golden and bubbly, this healthier Greek casserole is ideal for family dinners or gatherings. Ready in just 80 minutes, it’s wholesome, satisfying, and packed with authentic flavor—your taste buds will thank you!
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Recipe Information
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)
Instructions
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.
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.
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.
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.
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.
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.
Whisk the egg in a small bowl, then slowly add it to the cooled béchamel sauce, whisking constantly to prevent scrambling.
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.
Sprinkle crumbled feta cheese over the top of the béchamel sauce.
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
Calories |
2773 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 87.2 g | 112% | |
| Saturated Fat | 33.0 g | 165% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 605 mg | 202% | |
| Sodium | 4116 mg | 179% | |
| Total Carbohydrate | 305.0 g | 111% | |
| Dietary Fiber | 28.3 g | 101% | |
| Total Sugars | 54.1 g | ||
| Protein | 205.6 g | 411% | |
| Vitamin D | 7.7 mcg | 39% | |
| Calcium | 1567 mg | 121% | |
| Iron | 26.1 mg | 145% | |
| Potassium | 4371 mg | 93% | |
*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.
