Low Fat Pastitsio: A Healthier Twist on the Classic Greek Dish

Low Fat Pastitsio is a delightful twist on the traditional Greek comfort food that has captured the hearts and palates of many. This dish, often referred to as the Greek lasagna, is a layered masterpiece that combines pasta, a rich meat sauce, and a creamy béchamel topping. The history of pastitsio dates back to ancient Greece, where it was enjoyed by families during festive occasions and gatherings. Today, it remains a beloved staple in Greek cuisine, celebrated for its hearty flavors and satisfying textures.

People love Low Fat Pastitsio not only for its delicious taste but also for its convenience. This dish is perfect for meal prep, allowing you to enjoy a wholesome, comforting meal throughout the week without the guilt of excess fat. The low-fat version maintains the essence of the original while offering a healthier alternative that doesn’t compromise on flavor. Whether you’re serving it at a family dinner or enjoying it as a cozy weeknight meal, this recipe is sure to become a favorite in your household.

Ingredients:

• 1 pound whole wheat penne pasta
• 1 pound lean ground turkey or chicken
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 1 can (14.5 ounces) diced tomatoes, undrained
• 2 tablespoons tomato paste
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1/2 teaspoon ground cinnamon
• Salt and pepper to taste
• 1 cup low-fat cottage cheese
• 1/2 cup grated Parmesan cheese
• 2 large eggs
• 1/4 cup chopped fresh parsley (optional)
• Cooking spray or olive oil for greasing

Preparing the Pasta

1. Bring a large pot of salted water to a boil over high heat.
2. Add the whole wheat penne pasta to the boiling water and cook according to package instructions until al dente, usually about 8-10 minutes.
3. Once cooked, drain the pasta in a colander and rinse under cold water to stop the cooking process. Set aside.

Preparing the Meat Sauce

1. In a large skillet, heat a small amount of cooking spray or olive oil over medium heat.
2. Add the finely chopped onion and sauté for about 3-4 minutes until it becomes translucent.
3. Stir in the minced garlic and cook for an additional 1 minute, being careful not to burn it.
4. Add the lean ground turkey or chicken to the skillet. Cook, breaking it apart with a wooden spoon, until browned and cooked through, about 5-7 minutes.
5. Once the meat is cooked, drain any excess fat if necessary.
6. Add the diced tomatoes (with their juice), tomato paste, dried oregano, dried basil, ground cinnamon, salt, and pepper to the skillet. Stir well to combine.
7. Bring the mixture to a simmer, then reduce the heat to low. Let it cook for about 15-20 minutes, stirring occasionally, until the sauce thickens slightly.

Preparing the Cheese Mixture

1. In a medium bowl, combine the low-fat cottage cheese, grated Parmesan cheese, and eggs. Mix well until smooth and creamy.
2. If desired, add chopped fresh parsley to the cheese mixture for added flavor and color.

Assembling the Pastitsio

1. Preheat your oven to 350°F (175°C).
2. Lightly grease a 9×13 inch baking dish with cooking spray or olive oil.
3. Spread half of the cooked penne pasta evenly across the bottom of the prepared baking dish.
4. Layer half of the meat sauce over the pasta, spreading it evenly.
5. Next, spread the entire cheese mixture over the meat sauce, ensuring it covers the sauce completely.
6. Top with the remaining meat sauce, spreading it evenly over the cheese layer.
7. Finally, add the remaining penne pasta on top of the meat sauce, spreading it out evenly.

Baking the Pastitsio

1. Cover the baking dish with aluminum foil, making sure it does not touch the top of the pasta.
2. Bake in the preheated oven for 30 minutes.
3. After 30 minutes, remove the foil and bake for an additional 15-20 minutes, or until the top is golden brown and bubbly.
4. Once baked, remove the pastitsio from the oven and let it cool for about 10-15 minutes before slicing. This will help the layers set and make serving easier.

Serving Suggestions

1. Slice the pastitsio into squares or rectangles and serve warm.
2. Garnish with additional chopped parsley or a sprinkle of Parmesan cheese if desired.
3. This dish pairs well with a simple green salad or steamed

   Conclusion:

   In summary, this Low Fat Pastitsio recipe is a must-try for anyone looking to enjoy a classic Greek dish without the guilt of excess calories. The combination of lean ground meat, whole wheat pasta, and a creamy, yet light, béchamel sauce creates a deliciously satisfying meal that doesn’t compromise on flavor. Not only is it a healthier alternative, but it also retains the comforting essence of traditional pastitsio, making it perfect for family dinners or gatherings with friends. For serving suggestions, consider pairing your Low Fat Pastitsio with a fresh Greek salad drizzled with olive oil and lemon juice, or a side of roasted vegetables to add a vibrant touch to your plate. If you’re feeling adventurous, try adding a layer of sautéed spinach or zucchini for an extra boost of nutrition and flavor. You can also experiment with different types of cheese in the béchamel sauce, such as feta or a sprinkle of Parmesan, to customize the dish to your liking. We encourage you to try this Low Fat Pastitsio recipe and share your experience with us! Whether you’re a seasoned cook or a beginner in the kitchen, this dish is sure to impress. Don’t forget to take a moment to snap a photo of your creation and share it on social media, tagging us so we can see your delicious results. Happy cooking! Print

   Low Fat Pastitsio: A Healthier Twist on the Classic Greek Dish

   

   Print Recipe

   This Whole Wheat Penne Pastitsio is a comforting and nutritious dish featuring layers of tender pasta, a savory turkey or chicken meat sauce, and a creamy cheese mixture, all baked to perfection. Ideal for family dinners or meal prep, it combines wholesome ingredients for a deliciously satisfying meal.

   • Author: Dottie
   • Prep Time: 20 minutes
   • Cook Time: 50 minutes
   • Total Time: 70 minutes
   • Yield: 8 servings 1x

   Ingredients

   Scale 1x2x3x

   • 1 pound whole wheat penne pasta
   • 1 pound lean ground turkey or chicken
   • 1 medium onion, finely chopped
   • 2 cloves garlic, minced
   • 1 can (14.5 ounces) diced tomatoes, undrained
   • 2 tablespoons tomato paste
   • 1 teaspoon dried oregano
   • 1 teaspoon dried basil
   • 1/2 teaspoon ground cinnamon
   • Salt and pepper to taste
   • 1 cup low-fat cottage cheese
   • 1/2 cup grated Parmesan cheese
   • 2 large eggs
   • 1/4 cup chopped fresh parsley (optional)
   • Cooking spray or olive oil for greasing

   Instructions

   1. Bring a large pot of salted water to a boil over high heat.
   2. Add the whole wheat penne pasta to the boiling water and cook according to package instructions until al dente, usually about 8-10 minutes.
   3. Once cooked, drain the pasta in a colander and rinse under cold water to stop the cooking process. Set aside.
   4. In a large skillet, heat a small amount of cooking spray or olive oil over medium heat.
   5. Add the finely chopped onion and sauté for about 3-4 minutes until it becomes translucent.
   6. Stir in the minced garlic and cook for an additional 1 minute, being careful not to burn it.
   7. Add the lean ground turkey or chicken to the skillet. Cook, breaking it apart with a wooden spoon, until browned and cooked through, about 5-7 minutes.
   8. Once the meat is cooked, drain any excess fat if necessary.
   9. Add the diced tomatoes (with their juice), tomato paste, dried oregano, dried basil, ground cinnamon, salt, and pepper to the skillet. Stir well to combine.
   10. Bring the mixture to a simmer, then reduce the heat to low. Let it cook for about 15-20 minutes, stirring occasionally, until the sauce thickens slightly.
   11. In a medium bowl, combine the low-fat cottage cheese, grated Parmesan cheese, and eggs. Mix well until smooth and creamy.
   12. If desired, add chopped fresh parsley to the cheese mixture for added flavor and color.
   13. Preheat your oven to 350°F (175°C).
   14. Lightly grease a 9×13 inch baking dish with cooking spray or olive oil.
   15. Spread half of the cooked penne pasta evenly across the bottom of the prepared baking dish.
   16. Layer half of the meat sauce over the pasta, spreading it evenly.
   17. Next, spread the entire cheese mixture over the meat sauce, ensuring it covers the sauce completely.
   18. Top with the remaining meat sauce, spreading it evenly over the cheese layer.
   19. Finally, add the remaining penne pasta on top of the meat sauce, spreading it out evenly.
   20. Cover the baking dish with aluminum foil, making sure it does not touch the top of the pasta.
   21. Bake in the preheated oven for 30 minutes.
   22. After 30 minutes, remove the foil and bake for an additional 15-20 minutes, or until the top is golden brown and bubbly.
   23. Once baked, remove the pastitsio from the oven and let it cool for about 10-15 minutes before slicing. This will help the layers set and make serving easier.
   24. Slice the pastitsio into squares or rectangles and serve warm.
   25. Garnish with additional chopped parsley or a sprinkle of Parmesan cheese if desired.
   26. This dish pairs well with a simple green salad or steamed vegetables.

   Notes

   • Feel free to customize the meat sauce with your favorite vegetables or spices.
   • This dish can be made ahead of time and stored in the refrigerator for up to 2 days before baking.