8
Serves
Preparation time: 50 minutes
Baking time: 40 to 50 minutes
Known as pastitsio, this hearty Greek casserole serves up layers of creamy noodles separated by cinnamon-scented meat sauce. Like its Italian cousin, lasagna, it’s an ideal make-ahead meal (assemble it through Step 5, then cover and refrigerate for up to 2 days). While there are several parts to this lightened version, none is difficult to make, and you can break up the workload by preparing the meat sauce a day ahead (it’s also delicious on its own, tossed with whole wheat pasta).
MEAT SAUCE
12 ounces (340 grams) 93–95% lean ground beef (ground round)
2 teaspoons olive oil
2 cups chopped onion (1 large)
3 garlic cloves, minced
1 1/2 teaspoons dried oregano
1 teaspoon ground cinnamon
1/2 teaspoon sugar
1/4 teaspoon salt, or to taste
1/2 cup dry white wine or reduced-sodium chicken broth
1 can (14 1/2 ounces/398 milliliters) no-salt-added diced tomatoes, with liquid
1/4 cup tomato paste
1/4 cup chopped fresh parsley
Freshly ground black pepper to taste
MACARONI AND CHEESE SAUCE
2 1/2 cups 1% milk
1/3 cup all-purpose flour
1 large egg
2 large egg whites
1 cup fat-free cottage cheese
1 cup grated Swiss cheese (3 ounces/85 grams)
1/4 teaspoon ground nutmeg
1/4 teaspoon salt, or to taste
Freshly ground black pepper to taste
8 ounces (250 grams) whole wheat elbow macaroni (2 cups) (see Ingredient Note)
1/4 cup grated Parmesan cheese (1/2 ounce/15 grams)
1. Preheat the oven to 400°F (200°C). Coat a 9 x 13-inch (23 x 35-centimeter) baking dish with cooking spray. Bring a large pot of water to a boil.
2. To make the meat sauce: Cook the beef in a medium nonstick skillet over medium-high heat, crumbling with a wooden spoon, until browned, 3 to 4 minutes. Drain in a colander set over a bowl.
3. Heat the oil in a Dutch oven over medium heat. Add the onion and cook, stirring frequently, until softened, 3 to 4 minutes. Add the garlic, oregano, cinnamon, sugar, and salt and cook, stirring, for 30 seconds. Add the wine (or broth) and bring to a simmer. Add the tomatoes and mash with a potato masher. Return to a simmer and stir in the tomato paste and beef. Reduce the heat to medium-low, partially cover, and simmer, stirring occasionally, for 20 minutes. Stir in the parsley and pepper.
4. To make the macaroni and cheese sauce: In a small bowl, whisk 1/2 cup milk and the flour until smooth. Heat the remaining 2 cups milk in a medium saucepan over medium heat until steaming. Add the flour mixture and cook, whisking constantly, until the sauce bubbles and thickens, 3 to 4 minutes. Remove from the heat. In a small bowl, blend the egg and egg whites with a fork, then gradually whisk into the sauce. Stir in the cottage cheese, Swiss cheese, nutmeg, salt, and pepper.
5. Add the macaroni to the boiling water and cook for 4 1/2 minutes, then drain and rinse under cold running water (the macaroni will continue to cook during baking). Transfer to a large bowl, add the cheese sauce, and toss to coat. Spread half of the pasta mixture in the baking dish, then spread the meat sauce on top. Top with the remaining pasta mixture and sprinkle with the cheese.
6. Bake, uncovered, until the top is golden and the casserole is bubbling, 40 to 50 minutes. Let stand for 5 minutes before serving. One serving is 1/8 of the casserole (about 1 1/4 cups). Leftovers will keep, covered, in the refrigerator for up to 2 days.
Per serving: 390 calories, 31 g protein, 40 g carbohydrates, 4 g fiber, 11 g total fat, 5 g saturated fat, 440 mg sodium.
Ingredient Note: Look for Barilla Plus elbow macaroni, which is higher in fiber, protein, and omega-3 fatty acids than regular pasta.