Greek Moussaka

This entry was posted on November 18, 2013 by Jay Bonaretti.

QUICK FACTS

PREPARATION TIME

15 min (for 10 serves)

COOKING TIME

40 min (for 10 serves)

DINNER

Vegetable

SUMMARY

Experience a traditional meal tonight with this tasty and healthy moussaka recipe. Moussaka is a casserole made by layering eggplant with a spiced meat filling then topping it off with a creamy bechamel sauce that is baked to golden perfection. This recipe uses fat-free cream cheese and mozzarella cheese to lower the calories from fat. An awesome recipe for weight watchers with only 170 kcalories per serve!

INGREDIENTS

100 g

Eggplant, sliced crossways (1/2 inch thick)

100 g

Chili Con Carne (homemade - may use left-over)

0.20 onion (18 g)

Onion, chopped

0.60 clove (2 g)

Garlic, minced

0.40 tomato (67 g)

Tomato, sliced

0.20 glass (30 g)

Dry White Wine

0.20 cup, shredded (23 g)

Fat-Free Mozzarella Cheese, shredded

1 g

Nutmeg, ground

0.20 cup (48 g)

Fat-Free Cream Cheese

0.40 cup (104 g)

Skim Milk

2 g

Flour

0 g

Black Pepper, ground

0.40 tablespoon (5 g)

Olive Oil

METHOD

1. Preheat oven to moderate, 360 F (180 C) and preheat grill to high. Lightly grease a rectangular baking dish with olive oil.

2. Arrange on a grill tray and grill for 2-3 mins each side, until golden. Set aside.

3. Heat oil in a skillet. Sauté onion and garlic on high heat for 1-2 mins, until onion is tender. Add chili con carne, wine, nutmeg and season to taste. Bring to the boil on high about 5 minutes. Remove from heat, set aside.

4. For Bechamel Sauce (White Sauce): Add flour to milk, simmer in a saucepan on medium heat about 3-5 minutes or until thickens stirring constantly. Add cream cheese, stirring, for 1 min. Remove from heat. Season with pepper to taste.

5. Arrange one third of the eggplant in the base of the dish. Spread half of the meat sauce over the eggplant then 1/3 of tomato slices. Repeat for another 2 layers, finishing with eggplant. Pour white sauce over. Sprinkle with mozzarella cheese.

6. Bake for 20-25 mins, or until golden.

7. Best served with tossed greens.

NUTRITIONAL PANEL

Per Serve

Energy:

712.2 kJ (170.2 kcal)

Protein:

27.6 g

Total Fat:

4.8 g

-Saturated:

2.1 g

-Mono-Unsaturated:

1.7 g

-Poly-Unsaturated:

0.9 g

Total Carbs:

12.1 g

-Complex Carbs:

4.8 g

-Sugar:

7.4 g

Fibre:

3.2 g

Water:

182.5 mL

Alcohol:

0.9 g

Cholesterol:

23.5 mg

This entry was posted in Dinners, Fruit, Recipes, Starch and tagged Moussaka, Greek Moussaka Recipe, Dinner, Vegetable, Greek, healthy on November 18, 2013 by Jay Bonaretti. ← Previous Post Next Post →