Garden Pastitsio

In this traditional Greek casserole, the soy protein in the tempeh replaces beef or lamb. Tempeh can be found at health-food stores or Oriental markets.

Yield: 8 servings (serving size: 1 1/2 cups)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 428
  • Calories from fat: 25%
  • Fat: 12.1g
  • Saturated fat: 5.9g
  • Monounsaturated fat: 3.2g
  • Polyunsaturated fat: 2g
  • Protein: 22.5g
  • Carbohydrate: 58.2g
  • Fiber: 4.4g
  • Cholesterol: 31mg
  • Iron: 3.8mg
  • Sodium: 583mg
  • Calcium: 423mg

Ingredients

  • 2 teaspoons olive oil
  • 2 cups diced onion
  • 1 cup diced celery
  • 2 teaspoons chopped fresh or 3/4 teaspoon dried oregano
  • 3 garlic cloves, minced
  • 1 (8-ounce) package tempeh, crumbled
  • 2 teaspoons cornstarch
  • 1 tablespoon water
  • 5 cups 1% low-fat milk
  • 1 tablespoon fresh lemon juice
  • 1 1/2 teaspoons chopped fresh or 1/2 teaspoon dried dill
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground white pepper
  • 8 cups hot cooked elbow macaroni (about 1 pound uncooked)
  • 2 (4-ounce) packages crumbled feta cheese, divided
  • 1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
  • Cooking spray

Preparation

  1. Preheat oven to 375°.
  2. Heat oil in a Dutch oven over medium heat. Add onion, celery, oregano, garlic, and tempeh, and saute 5 minutes. Combine cornstarch and water, and stir well. Add cornstarch mixture and milk to pan; bring to a boil. Reduce heat, and simmer 20 minutes, stirring occasionally. Stir in lemon juice, dill, salt, pepper, macaroni, 4 ounces feta, and spinach. Spoon mixture into a 13 x 9-inch baking dish coated with cooking spray; sprinkle with 4 ounces feta. Bake at 375° for 30 minutes or until lightly browned.
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