Greek Pastitsio

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Portfolio Diet Score: 5.5 points per serving

  • Nuts & Seeds: 1.5 points
  • Plant Protein: 0.5 point
  • Viscous Fibre: 1.5 points
  • Oils (MUFAs): 2 points

Nutrition Information

Calories536 kcalMonounsaturated Fat12.2 g
Protein16.9 gPolyunsaturated Fat13.3 g
Bean Protein3.1 gTotal Carbohydrate55.3 g
Soy Protein3.6 gDietary Fibre7.4 g
Fat29.2 gViscous Fibre2.6 g
Saturated Fat2.7 g
(1 serving – 550 g): 1/4 recipe
Difficulty: Advanced Prep Time 15 min Cook Time 90 min Total Time 1 hr 45 mins Servings: 4 Calories: 536 kcal (per serving)

Description

Portfolio Diet Score: 5.5 points per serving

  • Nuts & Seeds: 1.5 points
  • Plant Protein: 0.5 point
  • Viscous Fibre: 1.5 points
  • Oils (MUFAs): 2 points

Ingredients

Meat Sauce

Béchamel sauce

Instructions

  1. Pre-heat oven to 375°F (190°C).

  2. Cook pasta to al dente as directed on the packaging.

  3. To make a meat sauce, in a large sauté pan, heat 2 tsp of canola oil over medium-high heat. Stir-fry walnuts and mushrooms for 5-8 minutes or until the mixture turns brown. Stir often. Remove from the pan and set aside.

  4. In the same pan, over medium heat, heat 2 tsp of canola oil. Add onion and garlic, cook until fragrant (3-4 minutes). Then, add eggplant and celery and cook for 5 minutes or until browned and soften.

  5. Add the remaining ingredients of the meat sauce and the walnuts, and mushrooms. Cook for about 5 minutes or until the sauce is thick. Set aside.

  6. To make a béchamel sauce, in a small pot, warm the soy-milk. In another small saucepan, heat 3 tbsp canola oil over medium heat. Then, add flour and whisk vigorously. Cook it for 7 minutes or until it gets golden, sandy color.

  7. Add the warmed soy milk and salt while whisking continuously for 5 minutes or until the sauce is thicken.

  8. Toss the cooked pasta with 1/3 of the béchamel sauce.

  9. To assemble the pastitsio, in a quarter size foil pan or rectangular baking pan, spread 1/3 of meat sauce evenly on the bottom. Next, add the pasta and then top with the meat sauce. Then, top the bechamel evenly on the
    meat sauce.

  10. Cover the pan with aluminum foil. Bake the pastitsio in the oven for 40 minutes or until golden brown. Let it rest for 10 minutes before cutting and serving.

Note

  • In Step 4, if the vegetables stick to the bottom, add a little bit of water to loosen the browned parts.
  • The béchamel sauce usually reaches the right thickness after a few minutes.
Keywords: Nuts & Seeds, Plant Protein, Viscous Fibre, Oils (MUFAs)

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