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Women's Menopause Health Center  January 15, 2007 Newsletter.

 

Garden Pastitsio.


In this traditional Greek casserole, the soy protein in the tempeh replaced beef or lamb. Tempeh can be found at health food stores or Oriental markets.

1 t. olive oil
2 c. diced onion.
1 c. diced celery.
2 t. chopped fresh or 3/4 t. dried oregano.
3 cloves minced garlic.
1 - 8 oz. package tempeh, crumbled.
2 t. cornstarch.
1 T. water.
5 c. 1% low-fat milk.
1 T. fresh lemon juice.
1 1/2 t. chopped fresh or 1/2 t. dried dill.
1/2 t. salt.
1/8 t. ground white pepper.
8 c. hot cooked elbow macaroni (approx. 1 lv. uncooked).
2 - 4 oz.. package frozen chopped spinach, thawed, drained, and squeezed dry.
Cooking spray.

Preheat over to 375 degrees.
Heat oil in a Dutch oven over medium heat. Add onion, celery, oregano, garlic, and tempeh, and saute 5 minutes. Combine cornstarch and water, and stir well. Add cornstarch mixture and milk to pan; bring to 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).

Calories - 428; Fat - 12.1g; Protein - 22.5g; Carb 58.2g; Fiber 4.4g.


 

 

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