Frank's Recipes! Low Fat Garden Pastitsio

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Low Fat Garden Pastitsio

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

Preheat oven to 375 degrees.

Heat oil in a Dutch oven over medium heat. Add onion, celery, oregano, garlic, and tempeh, and sauté 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 degrees for 30 minutes or until lightly browned.

Yield: 8 servings (serving size: 1-1/2 cups).

Nutritional Information:
CALORIES 428 (25% from fat); FAT 12.1g (sat 5.9g, mono 3.2g, poly 2g); PROTEIN 22.5g; CARB 58.2g; FIBER 4.4g; CHOL 31mg; IRON 3.8mg; SODIUM 583mg; CALC 423mg