An easy recipe for Greek pasta and beef casserole

Known as pastitsio, this hearty Greek casserole serves up layers of creamy noodles separated by cinnamon-scented meat sauce. Read on for a easy recipe that can't be beat.

• Preparation time: 50 minutes.
• Baking time: 40 to 50 minutes.
• Serves 8.

Ingredients:

Meat sauce

• 340 g (12 oz) 93–95% lean ground beef (ground round)
• 10 ml (2 tsp) olive oil
• 300 g (2 c) chopped onion (1 large)
• 3 garlic cloves, minced
• 7 ml (1 1/2 tsp) dried oregano
• 5 ml (1 tsp) ground cinnamon
• 2 ml (1/2 tsp) sugar
• 1 ml (1/4 tsp) salt, or to taste
• 125 ml (1/2 c) dry white wine or reduced-sodium chicken broth
• 1 can (398 ml/14 1/2 oz) no-salt-added diced tomatoes, with liquid
• 50 ml (1/4 c) tomato paste
• 50 ml (1/4 c) chopped fresh parsley
• Freshly ground black pepper to taste

Macaronia and cheese 

• 600 ml (2 1/2 c) 1% milk
• 45 g (1/3 c) all-purpose flour
• 1 large egg
• 2 large egg whites
• 250 ml (1 c) fat-free cottage cheese
• 250 ml (1 c/3 oz) grated Swiss cheese
• 1 ml (1/4 tsp) ground nutmeg
• 1 ml (1/4 tsp) salt, or to taste
• Freshly ground black pepper to taste
• 250 g (8 oz) whole wheat elbow macaroni
• 25 g (1/4 c) grated Parmesan cheese

Instructions:

1. Preheat the oven to 200°C (400°F). Coat a 23 × 35-centimetre (nine × 13-inch) baking dish with cooking spray. Bring a large pot of water to a boil.
2. To make the meat sauce: Cook beef in a medium nonstick skillet over medium-high heat, crumbling with a wooden spoon, until browned, three to four minutes. Drain in a colander set over a bowl.
3. Heat oil in a Dutch oven over medium heat. Add onion and cook, stirring frequently, until softened, three to four minutes. Add garlic, oregano, cinnamon, sugar and salt and cook, stirring, for 30 seconds. Add wine (or broth) and bring to a simmer. Add tomatoes and mash with a potato masher.
4. Return to a simmer and stir in tomato paste and beef. Reduce the heat to medium-low, partially cover and simmer, stirring occasionally, for 20 minutes. Stir in parsley and pepper.
5. To make the macaroni and cheese: In a small bowl, whisk 125 millilitres (1/2 cup) milk and the flour until smooth. Heat the remaining 500 millilitres (two cups) milk in a medium pot over medium heat until steaming. Add the flour mixture and cook, whisking constantly, until the sauce bubbles and thickens, three to four minutes. Remove from heat. In a small bowl, blend the egg and egg whites with a fork, then gradually whisk into the sauce. Stir in cottage cheese, Swiss cheese, nutmeg, salt and pepper.
6. Add the macaroni to the boiling water and cook for 4 1/2 minutes, then drain and rinse under cold running water (macaroni will continue to cook during baking).
7. Transfer to a large bowl, add the cheese sauce and toss to coat. Spread half of the pasta mixture in the baking dish, then spread the meat sauce on top. Top with the remaining pasta mixture and sprinkle with the cheese.
8. Bake, uncovered, until the top is golden and the casserole is bubbling, 40 to 50 minutes. Let stand five minutes before serving. Leftovers will keep, covered, in the refrigerator for up to two days.

One serving is one-eighth of the casserole (about 275 millilitres/1 1/4 cups).

• Per serving: 390 calories, 31 g protein, 40 g carbohydrates, 4 g fibre, 11 g total fat, 5 g saturated fat, 85 mg cholesterol, 440 mg sodium.

Ingredient note: Look for multigrain elbow macaroni, which is higher in fibre, protein and omega-3 fatty acids than regular pasta. 

Like its Italian cousin, lasagna, it's an ideal make-ahead meal (assemble it through step 5, then cover and refrigerate for up to two days).

• While there are several parts to this lightened version, none is difficult to make. Break up the workload by preparing the meat sauce a day ahead (it's also delicious on its own, tossed with whole wheat pasta).

Give this recipe a try today. You may be surprised by how easy it is to create a delicious dinner that the whole family will enjoy.