Recipe: Pastitsio Goes Light

PASTITSIO GOES LIGHT

1 teaspoon vegetable oil
2 garlic cloves, minced
1 onion, chopped
2 carrots, finely diced
1 zucchini, finely chopped
3/4 pounds lean ground beef
1 1/2 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon cinnamon
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon dried thyme
2 tablespoon tomato paste
19 ounce canned tomatoes
1/4 cup fresh parsley, chopped
3 tablespoon butter
1/4 cup all-purpose flour
3 cup milk
1 egg
1 cup 2% cottage cheese
1 cup mozzarella, part-skim, shredded
1/2 teaspoon salt
1/2 teaspoon pepper
1/4 teaspoon nutmeg
3 cup pasta shells
1/4 cup parmesan, freshly grated

pasta custard layers:
In large nonstick skillet, heat oil over medium heat; cook garlic, onion, carrots and zucchini, stirring, for about 5 minutes or until softened. Add beef, basil, oregano, cinnamon, salt, pepper and thyme; cook, stirring to break up beef, for about 3 minutes or until meat is no longer pink. Pour in tomato paste and tomatoes, mashing tomatoes with fork; bring to boil.

Reduce heat; simmer for about 20 minutes or until almost all liquid is evaporated and sauce is thickened. Stir in parsley; set aside.

Pasta Custard Layers: In heavy saucepan, melt butter over medium heat; stir in flour. Cook, stirring constantly, for 2 minutes. gradually whisk in milk; bring to boil.

Reduce heat to medium-low or until thickened. In large bowl, whisk eggs; whisk in about 1/2 cup of the hot milk sauce. Return mixture to saucepan; cook, stirring, for 2 minutes.

Remove from heat; blend in cottage cheese, mozzarella, salt, pepper and nutmeg. Meanwhile, in large pot of boiling salted water, cook pasta for about 8 minutes or until almost tender.

Drain; return to pot. Add cheese sauce; toss well. Spread half of the pasta mixture in greased 13x9-inch baking dish; spread meat mixture over top. Spread remaining pasta mixture evenly over meat.

Sprinkle with Parmesan. [Can be prepared to this point, covered and refrigerated for up to 1 day. Let stand at room temperature for 30 minutes before baking.] Bake in 375F 190C oven for 1 hour or until heated through and top is lightly browned. Let stand for 10 minutes.

Serve with a light green salad tossed with a sun-dried tomato vinaigrette.

Per Serving: about 495 calories, 29 g protein, 19 g fat, 52 g carbohydrate, high source fibre, good source iron, excellent source calcium

Yield: 6 Servings
adapted from recipe Source: Canadian Living magazine, Nov 95