Hearty Moussaka With Low Fat White Sauce Recipes

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LOW-FAT MOUSSAKA



Low-fat moussaka image

A rich and comforting Greek classic without the calories, what's not to love?

Provided by Good Food team

Categories     Dinner, Main course

Time 55m

Yield Serves 4

Number Of Ingredients 12

200g frozen sliced peppers
3 garlic cloves , crushed
200g extra-lean minced beef
100g red lentils
2 tsp dried oregano , plus extra for sprinkling
500ml carton passata
1 aubergine , sliced into 1.5cm rounds
4 tomatoes , sliced into 1cm rounds
2 tsp olive oil
25g parmesan , finely grated
170g pot 0% fat Greek yogurt
freshly grated nutmeg

Steps:

  • Cook the peppers gently in a large non-stick pan for about 5 mins - the water from them should stop them sticking. Add the garlic and cook for 1 min more, then add the beef, breaking up with a fork, and cook until brown. Tip in the lentils, half the oregano, the passata and a splash of water. Simmer for 15-20 mins until the lentils are tender, adding more water if you need to.
  • Meanwhile, heat the grill to Medium. Arrange the aubergine and tomato slices on a non-stick baking tray and brush with the oil. Sprinkle with the remaining oregano and some seasoning, then grill for 1-2 mins each side until lightly charred - you may need to do this in batches.
  • Mix half the Parmesan with the yogurt and some seasoning. Divide the beef mixture between 4 small ovenproof dishes and top with the sliced aubergine and tomato. Spoon over the yogurt topping and sprinkle with the extra oregano, Parmesan and nutmeg. Grill for 3-4 mins until bubbling. Serve with a salad, if you like.

Nutrition Facts : Calories 289 calories, Fat 8 grams fat, SaturatedFat 3 grams saturated fat, Carbohydrate 31 grams carbohydrates, Sugar 12 grams sugar, Fiber 5 grams fiber, Protein 26 grams protein, Sodium 1 milligram of sodium

LOW-FAT WHITE SAUCE



Low-Fat White Sauce image

This can be used to lighten any casserole that calls for a white sauce.

Categories     Sauce     Milk/Cream     Cheese     Dairy     Low Fat     Bon Appétit

Yield Makes 3 cups

Number Of Ingredients 6

6 tablespoons all purpose flour
3 cups low-fat (1%) milk
1/4 teaspoon ground nutmeg
1/3 cup grated Parmesan cheese
1 large egg, beaten to blend
1 teaspoon butter

Steps:

  • Whisk flour in heavy medium saucepan to remove any lumps. Gradually add 1 cup milk, whisking until smooth. Add remaining 2 cups milk and nutmeg; whisk over medium heat until mixture thickens and boils, about 10 minutes. Remove from heat. Whisk in Parmesan, egg and butter. Season with salt and pepper. (Can be made 1 day ahead. Cover and refrigerate. Rewarm over low heat until heated through before using; do not boil.)

HEARTY MOUSSAKA WITH LOW-FAT WHITE SAUCE



Hearty Moussaka with Low-Fat White Sauce image

Categories     Beef     Potato     Tomato     Vegetable     Bake     Low Fat     Dinner     Casserole/Gratin     Ground Beef     Zucchini     Winter     Healthy     Potluck     Bon Appétit

Yield Makes 8 servings

Number Of Ingredients 16

Nonstick olive oil spray
2 12-ounce eggplants, peeled, each cut lengthwise in half, then cut crosswise into 1/2-inch-thick slices
1 1/2 pounds medium zucchini, trimmed, cut into 1/4-inch-thick rounds
1 pound red-skinned potatoes, cut into 1/4-inch-thick rounds
1 teaspoon olive oil
2 cups chopped onion
1 tablespoon minced garlic
2 teaspoons dried oregano
1 pound lean ground beef sirloin or ground round
1 28-ounce can whole tomatoes in juice
3 tablespoons tomato paste
1/2 cup plain dry white breadcrumbs
2 large egg whites, beaten to blend
1/4 teaspoon ground cinnamon
Low-Fat White Sauce
2 tablespoons grated Parmesan cheese

Steps:

  • Preheat oven to 425°F. Spray 2 large baking sheets with olive oil spray. Arrange eggplant slices and half of zucchini rounds, overlapping slightly, on 1 baking sheet. Arrange potato rounds and remaining zucchini, overlapping slightly, on second baking sheet. Spray vegetables generously with olive oil spray. Sprinkle with salt and pepper. Bake until tender and beginning to brown, about 40 minutes. Remove from oven and cool. Reduce oven temperature to 375°F.
  • Heat 1 teaspoon oil in large nonstick skillet over medium heat. Add onion and garlic; sauté until onion is tender, adding 1 to 2 tablespoons water if mixture seems dry, about 7 minutes. Stir in oregano. Add beef; sauté until brown, breaking up with back of spoon. Add tomatoes with their juices and tomato paste, breaking up tomatoes with back of spoon. Simmer until mixture thickens slightly, about 15 minutes. Season to taste with salt and pepper. Remove from heat. Mix in 1/4 cup breadcrumbs, egg whites and cinnamon.
  • Spray 13x9x2-inch glass baking dish with olive oil spray. Sprinkle 1/4 cup breadcrumbs over bottom of dish. Arrange potatoes in prepared dish. Spoon half of beef mixture over. Arrange eggplant slices over. Spoon remaining beef mixture over. Top with all of zucchini, overlapping slightly if necessary.
  • Pour warm Low-Fat White Sauce over moussaka. Sprinkle 2 tablespoons cheese over. Bake until top is golden brown, about 55 minutes. Let stand 15 minutes. Cut into squares and serve.

MOUSSAKA WITH NUTMEG AND WHITE PEPPER CREAM SAUCE



Moussaka With Nutmeg and White Pepper Cream Sauce image

Recipe of the week from the Chicago Tribune. I have 2 smaller eggplants in the fridge destined for this recipe. After making this recipe I have edited to suit our tastes.

Provided by Busters friend

Categories     One Dish Meal

Time 2h

Yield 6 serving(s)

Number Of Ingredients 23

1 large eggplant, unpeeled, cut crosswise in 1/2-inch slices (about 1 1/2 pounds)
3 tablespoons coarse salt
1/3 cup olive oil
1 lb ground lamb, crumbled
1 large onion, chopped
4 garlic cloves, minced
1/2 cup parsley, chopped
4 tablespoons tomato paste
1 teaspoon salt
3/4 teaspoon ground cinnamon
1/2 tablespoon dried oregano
1/8 teaspoon ground nutmeg
1/4 teaspoon white pepper
1/2 cup red wine (1/2 cup beef broth fine substitution)
4 tablespoons butter
2 tablespoons flour
1/2 teaspoon salt
1/4 teaspoon white pepper
1/8 teaspoon ground nutmeg
1 cup whole milk
1 cup evaporated milk
2 eggs
1/2 cup parmesan cheese, grated

Steps:

  • Arrange eggplant slices in a single layer on kitchen cloth or paper towels; sprinkle with salt.
  • Heat 1 tablespoon of the oil in a large skillet; cook lamb, stirring, until lightly browned. Spoon off excess fat. Mix in onion; cook, stirring occasionally, until onion is tender, 4 minutes. Mix in garlic, parsley, tomato paste, salt, cinnamon, oregano, nutmeg and pepper; stir in the wine. Heat to a boil; reduce heat to a simmer. Cover; cook 15 minutes. Uncover; simmer until sauce is thick, about 5 minutes.
  • For cream sauce, melt butter in a medium saucepan over medium heat; stir in flour, salt, pepper and nutmeg. Gradually stir in milk. Cook, stirring, until thickened, about 2 minutes. Beat eggs and egg yolk in a small bowl. Mix in a little of the hot sauce. Blend egg mixture gradually into sauce; cook, stirring, over low heat 2 minutes. Remove from heat; cover. Keep warm.
  • Blot moisture from eggplant slices with paper towels. Arrange eggplant in a single layer on a baking sheet. Lightly brush with half of the remaining oil. Broil in oven, about 4 inches from heat, until lightly browned, about 5 minutes. Turn; brush opposite sides with oil. Broil until browned, about 5 minutes. Remove from oven; reduce oven heat to 350 degrees.
  • Place half of the eggplant in a single layer in an ungreased 2-quart square or oval baking dish. Top with meat sauce; sprinkle with 2 tablespoons of the Parmesan cheese. Cover with remaining eggplant; sprinkle with 2 tablespoons of the cheese. Pour on cream sauce; sprinkle with remaining cheese. Bake until top is lightly browned, 45 minutes-1 hour.

Nutrition Facts : Calories 602.8, Fat 46.3, SaturatedFat 19, Cholesterol 169.6, Sodium 4471.7, Carbohydrate 20.3, Fiber 4.5, Sugar 7.1, Protein 24.3

LOW-FAT MOUSSAKA



Low-Fat Moussaka image

I adapted this from the May 2007 issue of Cooking Light. It was a lot of work, but worth it. There's a lot of flavor without a lot of cheese and fat.

Provided by KLHquilts

Categories     One Dish Meal

Time 1h50m

Yield 8 serving(s)

Number Of Ingredients 20

3 lbs eggplants
1 teaspoon salt (kosher)
1 teaspoon olive oil
1 1/4 cups onions, minced
6 garlic cloves, minced
1 lb ground turkey
1/2 cup bulgur (uncooked)
1 1/2 tablespoons of fresh mint, chopped (fresh, not dried)
1/4 teaspoon black pepper
1/4 teaspoon salt (Kosher)
1/4 teaspoon allspice, ground
1 (28 ounce) can diced tomatoes, undrained
1 tablespoon butter
2 tablespoons flour
1 cup milk (skim)
4 garlic cloves, minced
2 ounces feta cheese
2 ounces fat free feta cheese
1/4 teaspoon ground nutmeg
1 cup plain fat-free yogurt

Steps:

  • Preheat oven to 425.
  • Prepare eggplant: Peel eggplants and slice into 1/2" slices. Lay slices on several layers of paper towels; sprinkle evenly with 1 teaspoons salt. Cover with additional paper towels and let stand for about 10 minutes, pressing down occasionally. Lightly coat each slice with cooking spray and sprinkle with 1/4 teaspoons black pepper. Arrange slices in a single layer on 2 baking sheets. Bake for 8 minutes at 425; take out and turn slices over, then bake for another 8 minutes. Remove from oven and set aside.
  • Prepare meat mixture: Heat oil in large nonstick skillet. Add onion, garlic and ground turkey; saute 6-8 minutes, or until turkey is done. Stir in bulgur, mint, pepper, salt, allspice, and tomatoes. Bring to a boil, then cover and reduce heat. Simmer 20 minutes. Remove from heat and cool completely.
  • Prepare topping: Melt butter in a saucepan over medium heat. Add flour, stirring with a whisk until well blended. Slowly add milk, stirring with whisk until blended. Add four minced garlic cloves. Bring to a boil, then reduce heat to low, cooking 2 minutes or until thickened, stirring constantly with whisk. Pour milk mixture into a food processor. Add feta and nutmeg, process until smooth, then stir in yogurt.
  • Assemble: Coat a 13x9 pan with cooking spray. Place half the eggplant slices in bottom of pan, then cover with half the meat sauce. Layer remaining eggplant slices, top with remaining meat sauce. Spoon topping mixture evenly over top. Bake at 425 for 35 minutes.

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