Garden Pastitsio

Very Healthy
Health score
59%
Garden Pastitsio
45 min.
8
324kcal

Suggestions

Ingredients

  • cup celery diced
  • pound elbow macaroni hot cooked uncooked
  • teaspoons cornstarch 
  • ounce feta cheese divided crumbled
  •  garlic cloves minced
  • 0.3 teaspoon ground pepper white
  • tablespoon juice of lemon fresh
  • cups milk 1% low-fat
  • teaspoons olive oil 
  • cups onion diced
  • 0.5 teaspoon salt 
  • 10 ounce pkt spinach frozen dry thawed drained chopped
  • ounce tempeh crumbled
  • tablespoon water 
  • 1.5 teaspoons or dried fresh chopped
  • teaspoons or dried fresh chopped
  • teaspoons or dried fresh chopped

Equipment

  • oven
  • baking pan
  • dutch oven

Directions

  1. Preheat oven to 37
  2. Heat oil in a Dutch oven over medium heat.
  3. Add onion, celery, oregano, garlic, and tempeh, and saute 5 minutes.
  4. Combine cornstarch and water, and stir well.
  5. Add cornstarch mixture and milk to pan; bring to a 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.
  6. Bake at 375 for 30 minutes or until lightly browned.

Nutrition Facts

Calories324kcal
Protein23.5%
Fat33.55%
Carbs42.95%

Properties

Glycemic Index
22.58
Glycemic Load
9.86
Inflammation Score
-10
Nutrition Score
26.863478349603%

Flavonoids

Eriodictyol
0.09mg
Hesperetin
0.27mg
Naringenin
0.03mg
Apigenin
0.36mg
Luteolin
0.14mg
Isorhamnetin
2mg
Kaempferol
0.29mg
Myricetin
0.03mg
Quercetin
8.2mg

Nutrients percent of daily need

Calories:324.39kcal
16.22%
Fat:12.37g
19.03%
Saturated Fat:5.51g
34.47%
Carbohydrates:35.62g
11.87%
Net Carbohydrates:32.62g
11.86%
Sugar:9.79g
10.88%
Cholesterol:32.61mg
10.87%
Sodium:567.86mg
24.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.49g
38.98%
Vitamin K:136.96µg
130.44%
Vitamin A:4632.74IU
92.65%
Manganese:0.91mg
45.37%
Calcium:426.84mg
42.68%
Phosphorus:390.82mg
39.08%
Vitamin B2:0.66mg
38.71%
Selenium:24.87µg
35.53%
Vitamin B12:1.4µg
23.36%
Magnesium:89.55mg
22.39%
Vitamin B6:0.43mg
21.69%
Folate:86.74µg
21.68%
Potassium:620.43mg
17.73%
Zinc:2.37mg
15.78%
Copper:0.3mg
15.14%
Vitamin B1:0.22mg
14.6%
Fiber:3.01g
12.02%
Iron:2.14mg
11.9%
Vitamin D:1.74µg
11.57%
Vitamin B5:1.07mg
10.72%
Vitamin E:1.33mg
8.88%
Vitamin B3:1.7mg
8.52%
Vitamin C:6.48mg
7.86%
Source:My Recipes