LOW-FAT MOUSSAKA
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
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 VEGETARIAN MOUSSAKA
Am I vegetarian? Nope. But I love veggies, especially when they're fresh. Here's to healthy hearts and full stomachs!
Provided by The Savory Truffle
Categories One Dish Meal
Time 1h10m
Yield 8 serving(s)
Number Of Ingredients 17
Steps:
- Place eggplant slices on baking sheets coated with cooking spray and sprinkle with salt. Bake at 450 until tender and somewhat brown (about 7 minutes, flipping them halfway).
- Meanwhile heat olive oil, onions and garlic in a skillet on medium heat. After 5 minutes, add mushrooms, tomatoes, chickpeas, cinnamon, all spice and red wine. Put the lid on and let simmer for 10 minutes.
- In a 13x9 dish, place on layer of eggplant on the bottom, then spoon half the tomato mixture on top. Repeat layers. There will probably be liquid left in the pan, but that's okay. Just discard it because the flavors are distributed in the veg mixture. However, you may want to reduce the liquid and pour if over the dish. It will just take more time.
- Mix together the yogurt, egg, egg whites, nutmeg and cheese. It won't be completely smooth. Season with salt and pepper to your liking and pour over the tomato mixture.
- Bake at 350 for about 40 minutes, or until the top looks set.
BEEF MOUSSAKA
This low-fat casserole relies on spices, tomato paste, wine and vinegar for flavor instead of the ton of cheese (and fat) found in regular moussaka recipes.
Provided by Food Network Kitchen
Categories main-dish
Time 2h20m
Yield 6 servings
Number Of Ingredients 23
Steps:
- Preheat the oven to 400 degrees F. Spray a rimmed baking sheet with cooking spray. Toss the eggplants, potatoes, olive oil, 1/2 cup water and 1/2 teaspoon each salt and pepper in a large bowl, then spread the vegetables on the baking sheet. Roast until tender, about 45 minutes, tossing the vegetables about halfway through. Set aside.
- Meanwhile, make the Meat Sauce: Heat the olive oil in a large nonstick skillet over medium heat. Add the onions and cook, stirring, until soft and beginning to brown, 5 to 7 minutes. Add the tomato paste, oregano, cinnamon, garlic and ginger; stir quickly to toast spices evenly. Once fragrant, add 1/2 cup water to the pan and stir to combine, scraping up any brown bits. Add the beef to the pan, stirring with a wooden spoon to break it up, and cook until lightly browned, 8 to 10 minutes. Add the wine, vinegar, 1 teaspoon salt and a few grinds of pepper. Cook until the meat is fully cooked and the juices are reduced slightly, about 5 minutes. Remove from the heat, stir in the parsley and set aside.
- Make the Bechamel: Put the milk and flour in a small saucepan and whisk until the flour is dissolved. Place the pan over medium heat and whisk continuously until the mixture comes to a boil; continue to whisk until thick enough to coat the back of a spoon, 10 to 12 minutes. Add the nutmeg and 1/2 teaspoon salt. Remove from the heat and whisk in 3/4 cup of the Parmesan; set aside.
- Assemble the Moussaka: Spray a 3-quart baking dish with cooking spray. Spread the eggplants and potatoes in the bottom of the dish, layer the meat sauce evenly over the vegetables, top with the bechamel and sprinkle with the remaining 1/4 cup of Parmesan. Bake, uncovered, until the top is browned and slightly puffed, 35 to 40 minutes. Garnish with parsley and serve hot.
- Make-Ahead Tip: The unbaked casserole can be covered and refrigerated overnight before baking. The baked casserole can be frozen for up to 2 weeks; cover with foil and reheat at 350 degrees F until hot, 35 to 45 minutes.
Nutrition Facts : Calories 390 calorie, Fat 15 grams, SaturatedFat 6 grams, Cholesterol 65 milligrams, Sodium 970 milligrams, Carbohydrate 31 grams, Fiber 4 grams, Protein 28 grams, Sugar 8 grams
LOW-FAT MOUSSAKA
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
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.
HEARTY MOUSSAKA WITH LOW-FAT WHITE SAUCE
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
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.
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