Pastitsio Recipe With Nutrition Data and Calorie Count

Pastitsio

A healthy take on a classic Greek casserole

Yields:

6 servings

Prep Time:

20 mins

Cook Time:

40 mins

Meal Type:

Main Dish

Rating:

Ingredients

  • 12 oz lean ground turkey
  • 3 tbsp unbleached flour
  • 1 tbsp vegetable oil
  • 2 cups lowfat milk
  • 2 tbsps egg substitute
  • 1/4 cup egg substitute
  • 2 tbsps parmesan cheese
  • 1/4 cup parmesan cheese
  • 0.12 tsp nutmeg
  • 6 oz whole grain penne
  • 3/4 tsp dried oregano
  • 1/4 tsp cinnamon
  • 1/2 medium onion
  • 1/4 cup tomato paste
  • 15 oz stewed tomatoes

Directions

  • Pre-heat oven to 350 °F (175 °C).
  • Cook pasta al dente according to package instructions, drain and set aside
  • Sauté the ground turkey in a tablespoon of oil. Add cinnamon, oregano and salt and pepper to taste.
  • Add chopped onions, garlic (if desired), stewed tomatoes and tomato paste to the turkey, cover and simmer over low heat until the onions become soft and the flavors develop, about 10-15 minutes.
  • In a microwave-safe bowl, add the flour and 1/4 cup of the milk and whisk until smooth. Continue whisking and slowly add the rest of the milk, egg substitute (or egg whites), nutmeg and a pinch of salt.
  • Microwave on high for 2 minutes, then whisk and heat again for 3-4 more minutes, whisking after each minute, until the sauce is thick and creamy.
  • Mix the pasta and turkey mixture together. Mix in 1/4 cup of parmesan cheese and spread evenly in an 8x8" (2 quart) pan. Slowly pour the white sauce over the top and sprinkle the remaining 2 tablespoons of cheese on top.
  • Spray the top with cooking spray and bake for 35 minutes. Let cool and set for 20 minutes before cutting and serving.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories
Amount Per Serving 302
% Daily Value*
  • Total Fat
    Amount Per Serving 7.02g
    % Daily Value 9%
    • Saturated Fat
      Amount Per Serving 2.092g
    • Trans Fat
      Amount Per Serving 0g
    • Polyunsaturated Fat
      Amount Per Serving 1.117g
    • Monounsaturated Fat
      Amount Per Serving 2.268g
  • Cholesterol
    Amount Per Serving 36mg
    % Daily Value 12%
  • Sodium
    Amount Per Serving 358mg
    % Daily Value 16%
  • Total Carbohydrate
    Amount Per Serving 36.11g
    % Daily Value 13%
    • Dietary Fiber
      Amount Per Serving 4.6g
      % Daily Value 16%
    • Total Sugars
      Amount Per Serving 10.04g
      Includes -g Added Sugars
  • Protein
    Amount Per Serving 25.26g

Nutrients Declaration Requirement

  • Vitamin A
    Amount Per Serving 8mcg
    % Daily Value 1%
  • Vitamin C
    Amount Per Serving 10mg
    % Daily Value 11%
  • Vitamin D
    Amount Per Serving -mcg
    % Daily Value -%
  • Calcium
    Amount Per Serving 16mg
    % Daily Value 1%
  • Iron
    Amount Per Serving 10mg
    % Daily Value 56%
  • Potassium
    Amount Per Serving 461mg
    % Daily Value 10%

Nutrition summary:

  • Calories 302 KCal
  • Fat 7.02 g
  • Carbs 36.11 g
  • Protein 25.26 g

There are 302 calories in 1 serving of Pastitsio.

How long would it take to burn off 302 KCal?

Basketball

30 minutes

Cycling (10 MPH)

41 minutes

Jogging

24 minutes

Running

20 minutes

Swimming (crawl, moderate pace)

29 minutes

Walking

35 minutes

Weight Training

35 minutes

Values estimated based on person weighing 160 lbs.

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