Low Sodium Traditional Greek Pastitsio
Savor the comforting flavors of Greece with this Low Sodium Traditional Greek Pastitsio, a wholesome twist on the classic layered pasta dish. Ideal for those watching their sodium intake, this recipe features tender layers of low-sodium penne or ziti, a subtly spiced meat sauce made with lean ground beef or lamb, and a creamy béchamel sauce infused with nutmeg. Using unsalted ingredients and salt-free tomato paste ensures the dish remains heart-healthy without sacrificing its rich, aromatic taste. Perfectly baked to golden perfection, it's a satisfying meal the whole family will love. Serve it warm, topped with fresh parsley for a burst of color and flavor. This lighter take on Pastitsio is sure to become a new favorite for easy Mediterranean-inspired dinners!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 pound lean ground beef or lamb
- 1 medium yellow onion, finely diced
- 3 cloves garlic cloves, minced
- 2 tablespoons salt-free tomato paste
- 1 can (15 ounces) unsalted crushed tomatoes
- 0.5 teaspoons ground cinnamon
- 0.25 teaspoons ground allspice
- 1 teaspoons dried oregano
- 0.5 cups unsalted chicken or vegetable stock
- 12 ounces low-sodium penne or ziti pasta
- 4 tablespoons unsalted butter
- 4 tablespoons all-purpose flour
- 3 cups unsweetened almond milk or low-fat milk
- 0.25 teaspoons ground nutmeg
- 0.5 cups grated Parmesan cheese, reduced sodium (optional)
- 2 tablespoons fresh parsley, chopped (optional, for garnish)
- 0.25 teaspoons ground black pepper
Instructions
Heat olive oil in a large skillet over medium heat. Add the ground beef or lamb and cook for 8–10 minutes, breaking it up into small pieces until browned. Drain any excess fat.
Add the diced onion and minced garlic to the skillet. Cook for 5 minutes until softened and fragrant.
Stir in the salt-free tomato paste and cook for 1 minute to toast it slightly. Then, add the crushed tomatoes, ground cinnamon, ground allspice, dried oregano, unsalted stock, and ground black pepper. Simmer the mixture for 15–20 minutes until it thickens slightly. Set aside.
Cook the low-sodium pasta in a large pot of boiling water according to package instructions until al dente. Drain and set aside.
To prepare the béchamel sauce, melt the unsalted butter in a saucepan over medium heat. Whisk in the all-purpose flour and cook for 1–2 minutes to create a roux.
Gradually whisk in the unsweetened almond milk or low-fat milk, making sure there are no lumps. Continue cooking and stirring for about 8–10 minutes, until the sauce thickens.
Stir in the ground nutmeg and optional reduced-sodium Parmesan cheese for added flavor, if desired. Remove from heat.
Preheat your oven to 350°F (175°C). Lightly grease a 9x13-inch baking dish.
Layer half of the cooked pasta at the bottom of the baking dish. Spread the meat sauce evenly over the pasta. Add the remaining pasta on top.
Pour the béchamel sauce evenly over the top layer of pasta, spreading it out with a spatula.
Bake in the preheated oven for 30–35 minutes, until the top is golden brown and bubbling.
Let the Pastitsio rest for 10 minutes before slicing. Garnish with fresh parsley if desired, and serve warm.
Nutrition Facts
Calories |
3238 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 199.5 g | 256% | |
| Saturated Fat | 86.4 g | 432% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 558 mg | 186% | |
| Sodium | 2144 mg | 93% | |
| Total Carbohydrate | 182.6 g | 66% | |
| Dietary Fiber | 19.7 g | 70% | |
| Total Sugars | 27.7 g | ||
| Protein | 197.8 g | 396% | |
| Vitamin D | 8.3 mcg | 41% | |
| Calcium | 2960 mg | 228% | |
| Iron | 25.0 mg | 139% | |
| Potassium | 3628 mg | 77% | |
*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.
