Greek Easter is a time for family, tradition, and delicious food. To mark the occasion, nutritionist Sarah Di Lorenzo appeared on Sunrise with her three daughters to present a healthier version of a beloved classic: pastitsio. This hearty Greek bake typically features layers of pasta, a rich meat sauce, and creamy béchamel, but Di Lorenzo's take offers a nutritious twist without sacrificing flavor.
Family-Friendly Cooking Experience
With each of her daughters handling a different step in the recipe, this pastitsio is designed to be a shared activity, both in the kitchen and at the dining table. It emphasizes the importance of togetherness during festive seasons like Easter.
Ingredients for a Healthier Pastitsio
This recipe serves six people and includes three main components: the meat and vegetable layer, the pasta, and a lighter béchamel sauce.
Meat and Vegetable Layer
- 2 tablespoons extra-virgin olive oil
- 1 large onion, finely chopped
- 2–3 cloves garlic, crushed
- 500 grams extra-lean beef mince (or 400 grams beef plus 100 grams cooked lentils)
- 1 large carrot, grated
- 1 medium zucchini, grated and squeezed well
- 400-gram tin crushed tomatoes
- 2 tablespoons tomato paste
- ½ cup water or salt-reduced stock
- 1 teaspoon dried oregano
- ½ teaspoon ground cinnamon
- Salt and pepper to taste
Pasta Layer
- 250 grams pulse pasta, such as chickpea or lentil penne
- 1 tablespoon olive oil
- 1 egg, lightly beaten (optional, helps it hold together)
Lighter Béchamel Sauce
- 40 grams butter
- 40 grams wholemeal flour (or flour of choice)
- 600 milliliters milk
- ⅓ cup finely grated parmesan or pecorino
- 1 egg
- Pinch of nutmeg
- Salt and pepper to taste
Step-by-Step Preparation Method
Begin by heating the olive oil in a large pan. Add the onion and cook for about five minutes until soft. Stir in the garlic for one minute, then add the mince and brown it well, breaking it up as it cooks.
Next, incorporate the carrot and zucchini, cooking for a few minutes. Add the tomatoes, tomato paste, water or stock, oregano, cinnamon, salt, and pepper. Simmer gently for 20 minutes until the sauce becomes thick and rich. Adjust the seasoning as needed.
For the pasta, boil it in salted water until just al dente, as it will cook further in the oven. Drain carefully, as pulse pasta is more delicate. Toss with olive oil and the beaten egg if using, then spread evenly in a greased medium baking dish.
To make the béchamel, melt butter in a saucepan. Whisk in the flour and cook for one to two minutes. Gradually whisk in the milk until the mixture is smooth and thickened. Remove from heat and stir in the parmesan, nutmeg, salt, and pepper.
In a small bowl, beat the egg and whisk in a spoonful of the hot sauce to temper it, then whisk this back into the pan. Spoon the meat and vegetable sauce evenly over the pasta layer. Pour the béchamel on top and spread to cover.
Bake at 180 degrees Celsius (160 degrees Celsius fan) for about 30 to 35 minutes until golden and bubbling. Allow it to rest for 10 minutes before slicing to ensure it holds together properly.
Celebrating Easter with Nutritious Traditions
This healthier pastitsio recipe not only honors Greek Easter traditions but also promotes a balanced diet. By using lean beef and pulse pasta, it reduces fat and increases fiber, making it a wholesome choice for family gatherings. Sarah Di Lorenzo's approach shows that festive meals can be both delicious and nutritious, encouraging families to cook and eat together during special occasions.
