I’m on Weight Watchers and my parents are my accountability partners via email.  I lost 4 lbs over Christmas (I know…shocking isn’t it?) and my next weigh-in is Thursday. 

I love looking around the internet for unique, savory dishes that are light in calories and fat.  I made this one today (from here) and it was really good!

Mediterranean Spaghetti

Sweet spices such as cinnamon and nutmeg balance the pungent feta and Parmesan cheeses to give a bold, intriguing flavor to a familiar meat-and-pasta dish.


1/2 pound lean ground beef
2 cups chopped onion
1 1/2 teaspoons dried oregano
2 garlic cloves, minced (I used powder because I accidentally bought minced ginger…which I also put in this)
1/2 cup dry red wine (I didn’t have any of this)
1/4 cup water
3/4 teaspoon ground cinnamon
1/2 teaspoon salt
1/8 teaspoon ground nutmeg
1/8 teaspoon pepper
1 (14.5-ounce) can stewed tomatoes, undrained
1/4 cup all-purpose flour
2 cups 1% low-fat milk
1/4 teaspoon ground nutmeg
1 cup (4 ounces) crumbled feta cheese (I didn’t have any feta…it probably would’ve tasted more Greek if I had)
2 tablespoons grated Parmesan cheese, divided
1 large egg
2 tablespoons dry breadcrumbs, divided
 Cooking spray
4 cups cooked spaghetti (I used penne’, it’s my favorite!)
 Fresh oregano sprigs (optional)


Preheat oven to 375°.Heat a large nonstick skillet over medium-high heat. Add the first 4 ingredients, and sauté 5 minutes. Add the wine and next 6 ingredients (wine through tomatoes). Bring mixture to a boil; reduce heat, and simmer 10 minutes or until thick.

Combine the flour, milk, and 1/4 teaspoon nutmeg in a medium sauce-pan, and bring to a boil. Reduce heat, and cook for 7 minutes or until thick, stirring constantly. Remove milk mixture from heat. Stir in feta cheese, 1 tablespoon Parmesan cheese, and egg.

Sprinkle 1 tablespoon breadcrumbs in a 2-quart casserole coated with cooking spray. Place 2 cups spaghetti in casserole, and top with 2 cups beef mixture and 1 cup sauce. Repeat layers. Combine 1 tablespoon Parmesan cheese and 1 tablespoon breadcrumbs, and sprinkle over the casserole. Bake casserole at 375° for 30 minutes or until golden brown. Let stand for 5 minutes. Garnish with fresh oregano, if desired.


6 servings (serving size: about 1 1/3 cups).

Nutritional Information

CALORIES 365(23% from fat); FAT 9.4g (sat 4.8g,mono 2.7g,poly 0.7g); PROTEIN 22.2g; CHOLESTEROL 80mg; CALCIUM 281mg; SODIUM 709mg; FIBER 3.2g; IRON 3.7mg; CARBOHYDRATE 47.4g

writePublicationAppearance();Cooking Light, JUNE 1998
The serving size is good sized (I put it on a salad plate so it filled my plate…a good trick!) and it’s only 7 WW points.  Even if you aren’t trying to eat light, I highly recommend it!  It’s yummy!