Pastitsio light

Must Try

Everyone’s favorite pastitsio, is made in this recipe with approx.  30% less fat and carbohydrates than the original one.  In this recipe, wholemeal flour is used for the béchamel sauce, as is lean minced meat and low-fat cheese. Similar to the pastitsio light recipe is the  lasagna with minced meat without béchamel sauce.

 

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pastitsio light

Pastitsio light


  • Total Time: 115'
  • Yield: 8 μερίδες 1x

Description

Everyone’s favorite pastitsio, is made in this recipe with approx.  30% less fat and carbohydrates than the original one.  In this recipe, wholemeal flour is used for the béchamel sauce, as is lean minced meat and low-fat cheese.


Ingredients

Scale
  • 2 tbsp. olive oil
  • 500 gr. of lean minced beef
  • 1 onion, chopped
  • 500 gr. slightly concentrated tomato juice (pulp)
  • 1 bay leaf
  • 1 cinnamon stick
  • Salt Pepper
  • 50 gr. low fat gruyere cheese grated
  • 300 gr. pasta for pastitsio (bucatini) cooked
  • 100 gr. olive oil margarine
  • 100 gr. flour, preferably wholemeal
  • 750 gr. of not low-fat milk
  • 1/2 tbsp. nutmeg
  • 50 gr. low-fat gruyere cheese, grated
  • 2 egg yolks
  • Salt Pepper

Instructions

  • In a pan, heat the olive oil over medium to high heat. Saute the ground meat until it browns. Add the onion and stir until it withers. Add the tomato, spices, salt and pepper.
  • Cook the ground beef for 30΄. Remove from heat, remove the bay leaf and cinnamon stick . Add 50 gr. of grated cheese.
  • For the bechamel, heat the margarine over medium heat. Gradually add the flour and stir constantly until it changes color, about 4΄. Stirring constantly, slowly add the milk little by little. Add salt, pepper and nutmeg. Stir until it thickens to a creamy consistency, for about 8΄. Remove from the heat and add the yolks and 50 gr. grated gruyere (keep 1-2 tablespoons of cheese to sprinkle on top).
  • Preheat the oven to 180 C.
  • Lightly grease a 25×35 cm fireproof dish. Spread the bottom of the dish with spaghetti. Top with minced meat and cheese. Stir lightly and cover with the bechamel.
  • Sprinkle grated gruyere on the surface of the pastitsio light.
  • Bake at 180 ℃ for about 55΄(keep the pastitsio light covered with foil during the first 30’ of baking).

Notes

Cook’s Tip

You may increase the amount of cheese in the minced meat mixture but the nutritional value will alter.

Doctor’s Tip

When the ground beef is lean, is not overcooked and consumed in moderation, it is a healthy choice which offers high valued protein, iron, zinc, creatine, taurine, vitamins B6 and B12 and selenium.

  • Prep Time: 60'
  • Cook Time: 55'

Nutrition

  • Serving Size: 1 μερίδα
  • Calories: 533
  • Sugar: 8,2 gr
  • Fat: 25 gr
  • Carbohydrates: 45,7 gr
  • Fiber: 3,6 gr
  • Protein: 31,3 gr

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Καλώς ήρθατε στο blog μας!
Είμαστε η Εύη, food entrepreneur και η Φιλίτσα, ιατρός παθολόγος – διαβητολόγος.
Εδώ θα βρείτε νόστιμες συνταγές μαγειρικής με ιατρική επίβλεψη, και άρθρα με συμβουλές γύρω από την υγεία και τη διατροφή.
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