Delicious & Light © 2011

Great Meals with a Healthy Twist for the Entire Family

Pastitsio – Greek Style Baked ziti with meat

Most families have traditional holiday meals that usually stem from their ethnic background and my family is no exception. Coming from a Greek American background, our Easter dinner usually consists of roasted lamb with orzo, Greek salad, spinach pie, pastsio and rice pudding for dessert.  Here is a recipe I’d like to share with you that lightens up a traditionally very heavy dish.

Enjoy…

Pastitsio – Greek Style Baked ziti with meat

Preheat Oven 350o

Serves 6

Prep Time: 30 minutes

Cook & Bake Time: 50 – 60 minutes

Estimated Values per Serving:

Calories: 420                        Fat: 7 grams

Ingredients:

½ pound ziti pasta

1 onion – chopped

1 clove garlic – minced

½ pound ground sirloin

½ pound ground turkey breast meat

Salt and pepper

½ cup white wine

1 cup tomato sauce

¼ cup grated parmesan cheese

½ cup egg substitute

Cream Sauce:

1 cup fat free half and half

2 cups skim milk

½ cup flour

¾ cup egg substitute

¼ teaspoon ground nutmeg

1/3 cup grated parmesan cheese

Directions:

  1. Bring a large pot of water to boil and add ziti, cook for 5 minutes until al dente (firm).  Drain ziti and rinse with cold water.  Spoon into a bowl and set aside.
  2. Make the meat filling:  Heat a large skillet on medium low heat, coat with cooking spray and add onion.  Cook for about 5 minutes until softened and browned.  Add garlic and sauté for 1 minute.
  3. Increase the stovetop burner heat to medium high and add ground beef and turkey and sauté for about 7 minutes until the meat is cooked and browned.  Add salt and pepper to taste.
  4. Add white wine and cook until all the liquid has absorbed.  Add tomato sauce and heat for about 2 minutes.  Spoon meat filling into the bowl with ziti and cool while preparing the cream sauce.
  5. Make cream sauce: In a large pot, whisk together half and half, milk, flour, egg substitute and nutmeg.  Heat the stovetop burner on medium low, stirring constantly, until mixture is bubbly and thick.  Remove from heat and stir in 1/3 cup parmesan cheese.  Set aside.
  6. Once the meat mixture is cooled, add the ¼ cup parmesan cheese and ½ cup egg substitute.
  7. To assemble: Coat an 8 X 12 inch baking pan with cooking spray.  Spoon meat and ziti mixture on the bottom.  Spread the cream sauce on top.
  8. Cover and bake for 45 minutes.  Allow to cool for at least 15 minutes before cutting and serving.

April 22, 2011 Posted by | Bake, Beef, Casserole, Main Courses, Pasta dish, Poultry, Sauces | , , , , , , | Leave a Comment

Greek Style Meatballs with Tzaziki Sauce

Greek Style Meatballs with Tzaziki Sauce

Serves 6

Prep Time: 20 minutes

Cook Time: 20 – 25 minutes

Estimated Values per Serving:

Calories: 315                        Fat: 9 grams

Greek Style Meatballs with Tzaziki Sauce

Tzaziki Sauce

Ingredients:

½ European cucumber – seeded and grated

4 ounces low fat cream cheese – softened

½ cup fat free Greek yogurt

1 tablespoon fresh dill (or 1 teaspoon dried)

2 cloves garlic – minced

Salt to taste

Directions:

1.    Put the grated cucumber in a double paper towel and twist the ends over the sink to allow the excess cucumber water to drain.

2.    In a bowl, fold in the grated cucumber, cream cheese, yogurt, dill, garlic and salt.

3.    Cover and refrigerate for at least 1 hour (or overnight).

 

Meatballs:

Ingredients:

½ pound ground lamb meat

½ pound ground sirloin

½ pound ground turkey breast meat

¼ cup egg substitute

1 teaspoon oregano

1 tablespoon fresh (or 1 teaspoon dried) parsley

½ teaspoon garlic powder

½ teaspoon onion powder

½ cup fat free feta cheese – crumbled

2 slices bread with crusts removed

Directions:

1.    In a large bowl, mix together the ground meats, egg substitute, oregano, parsley, garlic powder, onion powder and feta cheese.  Soak the bread in water, squeeze out any excess water then add to the meat mixture.

2.    Mix all ingredients very well.

3.    Roll meat mixture into small balls and set on a roasting pan.

4.    Bake 20 – 25 minutes until the meatballs are cooked to medium temperature (about 165o).

April 6, 2011 Posted by | Appetizers, Sauces | , | Leave a Comment

Bouillabaisse

This is a great healthy recipe that is so easy to prepare.  I was rushing around last week and needed an idea for dinner.  I had frozen shrimp, scallops and sea bass and remembered my bouillabaisse recipe that never fails.  All I had to do was stop for the clams and I had a complete meal.  Because of my limited time, I cooked the sauce in advance then just heated it up 15 minutes before dinner and added the fish.  You can easily substitute any fish of your liking as well.

Sorry for not having a picture, I was really busy.

Enjoy…

Bouillabaisse

 

Serves 6

Prep Time: 5 minutes

Cook Time: 1 hour 15 minutes

Estimated Values per Serving:

Calories: 300                        Fat: 2.5 grams

Sauce ingredients:

Olive oil cooking Spray

1 leek, chopped

½ onion, chopped

1 clove garlic, minced

2 tablespoons flour

1 bottle of clam juice (8 ounces)

½ cup white wine

2 cups fat free chicken broth

1 cup diced tomatoes (can be canned)

½ teaspoon saffron

2 tablespoons fresh parsley

1 teaspoon fresh thyme

1/8 teaspoon cayenne pepper

Directions:

1.    Heat deep sauté pan on medium low heat and spray with cooking spray.  Sauté onions and leeks until soft.  Add garlic and flour and sauté for an additional minute.

2.    Add clam juice and raise heat to medium.  Let come to a boil and add wine, chicken stock and tomatoes.  Cook until it comes back up to a boil.

3.    Lower heat to a simmer and add saffron, parsley, thyme and pepper.

4.    Simmer for 1 hour (covered).

Fish:

1 pound fillet fish (i.e. tilapia, cod, sole)

1 pound scallops

1 pound shrimp – deveined, shelled and tails off

1 dozen clams

Directions:

1.    Add fish fillet cook for 5 – 7 minutes, add shrimp, scallops and clams and cook until clams have opened, the shrimp have turned pink and scallops are firm, about 5 minutes.

Serve with rice.

 

April 4, 2011 Posted by | Fish, Sauces, Shrimp | , , , , | Leave a Comment

   

Follow

Get every new post delivered to your Inbox.

Join 53 other followers