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 FatAmount Per Serving 7.02g% Daily Value 9%
-
Saturated FatAmount Per Serving 2.092g
-
Trans FatAmount Per Serving 0g
-
Polyunsaturated FatAmount Per Serving 1.117g
-
Monounsaturated FatAmount Per Serving 2.268g
-
-
CholesterolAmount Per Serving 36mg% Daily Value 12%
-
SodiumAmount Per Serving 358mg% Daily Value 16%
-
Total CarbohydrateAmount Per Serving 36.11g% Daily Value 13%
-
Dietary FiberAmount Per Serving 4.6g% Daily Value 16%
-
Total SugarsAmount Per Serving 10.04gIncludes -g Added Sugars
-
-
ProteinAmount Per Serving 25.26g
Nutrients Declaration Requirement
-
Vitamin AAmount Per Serving 8mcg% Daily Value 1%
-
Vitamin CAmount Per Serving 10mg% Daily Value 11%
-
Vitamin DAmount Per Serving -mcg% Daily Value -%
-
CalciumAmount Per Serving 16mg% Daily Value 1%
-
IronAmount Per Serving 10mg% Daily Value 56%
-
PotassiumAmount 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. |