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Lunch: Budget-Friendly Pastitsio (Greek Lasagna)
This version of Greek Lasagna is a great family meal that pairs well with a green salad topped with a little feta cheese and light Greek salad dressing.
This recipe includes superfoods such as:
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Cooking spray
1 medium onion, diced
20 ounces lean (93% fat free) ground turkey
2 1/2 teaspoons ground cinnamon
1 teaspoon ground oregano
1/2 teaspoon salt (optional)
1/2 teaspoon ground black pepper
2 15-ounce cans low-sodium tomato sauce
1 tablespoon chopped fresh parsley
1 pound brown rice or quinoa penne pasta (or whole wheat penne pasta)
1 tablespoon olive oil
2 tablespoons whole wheat flour
2 cups skim milk
1/8 teaspoon ground nutmeg
1/3 cup freshly grated parmesan cheese
1 egg
Instructions
Preheat the oven to 350 degrees F. Coat a 9x13-inch baking sheet with cooking spray. Set aside.
Add cooking spray to a large nonstick sauté pan. Sauté onions for 4-5 minutes or until translucent. Add in ground turkey and sauté for 8-10 minutes, or until turkey is cooked through.
Add cinnamon, oregano, salt (optional), ground black pepper, and tomato sauce. Stir to combine and bring to a simmer for 5-7 minutes or until just starting to thicken.
Stir in parsley and set aside.
Cook pasta according to package directions, omitting salt. Drain and stir immediately into turkey mixture. Pour the pasta and turkey mixture into the baking sheet and press down so it is evenly spread in the pan.
Add the olive oil to a small sauce pan over medium heat. Stir in flour and cook the flour for 1-2 minutes, taking care not to brown it. Stir constantly.
Slowly whisk in the skim milk and bring to a boil, whisking constantly. Whisk in the nutmeg and parmesan cheese.
In a small bowl, whisk the egg and then slowly whisk in the hot milk mixture to temper the egg. Add the rest of the milk mixture to the egg and then pour over the top of the pasta, spreading to coat the entire thing.
Bake on the middle rack of the oven for 30 minutes or until bubbly and top is golden brown.
Cost: $9.89 for entire recipe, just $0.82 per serving!
Side Suggestion: Green Salad with Feta cheese and lite Greek salad dressing
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Serving Size: 12
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 285 kcal | ||
| Fat 7 g | ||
| Carbohydrate 39 g | ||
| Protein 16 g | ||
| Cholesterol 55 mg | ||
| Saturated Fat 1.9 g | ||
| Sodium 115 mg | ||
| Sugar 6 g | ||
| Fiber 5 g | ||
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