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
Calories | 536 kcal | Monounsaturated Fat | 12.2 g |
Protein | 16.9 g | Polyunsaturated Fat | 13.3 g |
Bean Protein | 3.1 g | Total Carbohydrate | 55.3 g |
Soy Protein | 3.6 g | Dietary Fibre | 7.4 g |
Fat | 29.2 g | Viscous Fibre | 2.6 g |
Saturated Fat | 2.7 g |

Greek Pastitsio
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
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Pre-heat oven to 375°F (190°C).
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Cook pasta to al dente as directed on the packaging.
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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.
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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.
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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.
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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.
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Add the warmed soy milk and salt while whisking continuously for 5 minutes or until the sauce is thicken.
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Toss the cooked pasta with 1/3 of the béchamel sauce.
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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. -
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.