Classic VS Alternative Pastitsio

Pastitsio is one of the most loved traditional dishes of Greek cuisine, known for its rich flavor and high calorie content. However, many wonder if they can enjoy it guilt-free. The answer is yes! Through small but significant changes, we can create a healthier version of our favorite dish without sacrificing its delicious taste. In this article, we will compare the classic pastitsio with its alternative version, offering practical tips on how to adapt it to your diet.

Ingredients for the base (8 servings)

• 500 g ground beef
• 1 pack (500 g) pasta for pastitsio
• 2 onions, finely chopped
• 2 cloves of garlic, finely chopped
• 2 tablespoons olive oil
• 400 g tomato concassé
• 1 tablespoon tomato paste
• 1/2 cup red wine
• 1 teaspoon cinnamon
• 1 teaspoon allspice
• 200 g yellow cheese (kefalotyri or graviera), grated
• Salt and pepper

Ingredients for the béchamel

• 1 liter whole milk
• 100 g butter
• 100 g all-purpose flour
• 2 egg yolks
• Nutmeg

Instructions

• For the ground meat: Sauté the onions and garlic in olive oil. Add the ground beef and cook until browned. Deglaze with red wine, then add the tomato paste, tomato concassé, cinnamon, allspice, salt, and pepper. Simmer for 30-40 minutes.
• For the pasta: Boil the pasta according to package instructions. Drain and mix with a bit of olive oil and half of the grated cheese.
• For the béchamel: Melt the butter in a pot, add the flour, and stir continuously until it forms a paste. Gradually add the milk, stirring constantly until it thickens. Remove from heat, add the egg yolks and nutmeg, and mix well.
• Assembly: In a baking dish, layer half of the pasta, then the ground meat, and then the remaining pasta. Pour the béchamel on top and sprinkle with the remaining cheese. Bake at 180°C for 40-45 minutes until golden brown.

Calories and Nutritional Information (per serving)

• Calories: 650 kcal
• Protein: 30 g
• Fat: 35 g (of which 15 g are saturated)
• Carbohydrates: 55 g
• Fiber: 4 g

Alternative Pastitsio with Small Changes

You might be wondering, “If I’m following a weight loss program or have a health condition, does it mean I can’t enjoy this delicious dish anymore?” The answer is, you don’t need to give it up. Instead, we can make a few adjustments to create a healthier and lighter version of pastitsio without losing its flavor! Here’s how:

• Instead of sautéing the onions, garlic, and ground beef, you can boil them together.
• Use lean ground beef or opt for chicken or turkey mince.
• Choose whole wheat pasta.
• Make a lighter béchamel using:
• Low-fat milk
• Olive oil instead of butter or margarine
• Whole wheat flour
• Low-fat cheese with low salt content
• Add a pinch of salt, pepper, and your favorite spices for extra flavor.

With these changes, you can reduce calorie intake by about 20% compared to the classic version, increase fiber intake, and significantly lower saturated fat, without sacrificing the delicious taste!