Low Fat Healthy Moussaka Recipes

THE ULTIMATE MAKEOVER: MOUSSAKA

Steps:

• Heat 1 tbsp oil in a large, wide sauté pan. Tip in the onion and garlic, then fry for 6-8 mins until turning golden. Add the carrots and fry for 2 mins more. Stir the meat into the pan, breaking it up as you stir. Cook and stir over a high heat until the meat is no longer pink. Pour in the wine and briefly cook until most of the liquid has evaporated. Stir in the cinnamon and allspice. Tip in the tomatoes, tomato purée and 1 tbsp water (mixed with any juices left in the can), then stir to break up the tomatoes. Season with some pepper, add all the oregano and half the parsley, cover, then simmer on a low heat for 50 mins, stirring occasionally. Season to taste. Mix in the remaining parsley. Can be done a day ahead and refrigerated overnight.
• While the meat cooks (unless you are doing this a day ahead) prepare the aubergines. Heat oven to 200C/fan 180C/ gas 6. Brush a little of the remaining oil onto 2 large baking sheets. Mix the rest of the oil with the lemon juice. Slice the aubergines into 1cm thick lengthways slices, then lay them on the oiled baking sheets. Brush with the oil and lemon mix, then season with pepper. Bake for 20-25 mins until soft, then set aside. Lower oven to 180C/fan 160C/gas 4.
• Spread 2 big spoonfuls of the meat mixture on the bottom of an ovenproof dish (about 28 x 20 x 6cm deep). Lay the aubergine slices on top, slightly overlapping. Spoon the rest of the meat mixture on top. Beat the eggs in a bowl. Slacken the cornflour with a little of the yogurt, stir in the rest of the yogurt, then mix this into the eggs with half the cheese. Season with pepper. Pour and spread this over the meat to cover it. Sprinkle with the rest of the cheese, a little cinnamon and a grating of pepper. Bake for 50 mins-1 hr until bubbling and golden.
• Leave moussaka to settle for 8-10 mins, then scatter over some chopped parsley and cut into squares. Serve with a salad of tomato, red onion and rocket.

LOW-FAT MOUSSAKA

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.

HEALTHIER MOUSSAKA

Steps:

• Preheat oven to 190C.
• Line a large baking tray with foil and spray it with the olive oil spray. Arrange sliced aubergine in a single layer on the baking tray, spray with cooking spray, grate some salt over, and roast in oven for 10 minutes. Turn the sliced aubergines over and roast for a further 10 minutes.
• Meanwhile, Whilst the aubergine is roasting, heat the olive oil in a large pan over a medium heat, then add the onion and sauté for 2 minutes then add the meat and cook until meat is browned, about 5 minutes, stirring frequently and breaking it up as it cooks. Add the garlic and cook 1 more minute.
• Stir in the tomatoes, tomato puree, oregano, cinnamon, cumin and black pepper. Cook, stirring occasionally for about 10 minutes until thickened.
• Spray an ovenproof casserole dish with the cooking oil spray.
• Arrange half of the roasted aubergine slices in the bottom of the casserole dish. Spread the meat mixture over the aubergine slices and press down to flatten. Then cover the meat mixture with the remaining aubergine slices.
• Whisk the eggs and yogurt together and pour over the top of the moussaka. Sprinkle the cheese on top. Bake in oven for 15 - 20 minutes until the top is golden and bubbling.
• Remove from oven and allow the moussaka to slightly cool and set. Cut into 6 portions and serve.

HEALTHY MOUSSAKA

Steps:

• Slice eggplant very thinly.
• Brown ground turkey with onion and garlic.
• When brown, add tomato sauce and red wine. Let simmer for 15 minutes.
• Layer eggplant then meat mixture in 13 x 9 pan, ending with meat mixture.
• Add milk to clean saucepan and slowly stir in flour a little at a time until sauce thickens. Add feta and parmesan cheese.
• Pour white sauce over the casserole.
• Bake at 350 degrees until top starts to turn golden brown.

LOW FAT HEALTHY MOUSSAKA

Steps:

• Preheat the oven to 400°F.
• Heat the oil in a frying pan, fry the eggplant in batches for 3-4 minutes on each side, until golden and softened. Remove and set aside.
• Heat a little oil in a separate saucepan and fry the onion, mushrooms and pepper for 5 minutes, until softened. Remove and set aside.
• Add the ground turkey and cook, stirring continuously, until browned. Return the onion mixture to the pan and stir in the garlic paste, tomato paste, tomatoes and herbs along with the Worcestershire sauce.
• Add seasoning to taste and cook for a further 5 minutes.
• Mix the yogurt, egg and most of the cheese together with some seasoning.
• Spoon half the mince mixture into an ovenproof dish.
• Arrange half the eggplant in a layer over the top. Repeat and spread the yogurt mixture over the top. Sprinkle with the remaining cheese.
• Bake in the preheated oven for 20 minutes until golden. Garnish with basil.

LOW-FAT MOUSSAKA

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.

HEALTHY MOUSSAKA

Steps:

• Lightly spray a pan or casserole with olive oil or low calorie cooking spray. Add the onions and garlic for cook over low heat, stirring, for five minutes.
• Add the minced beef, breaking it up with the back of a wooden spoon. Brown the meat for a few minutes until nicely coloured.
• Stir in the salt, sweetener (I used Sukrin Gold), thyme, cinnamon, cloves and bay leaf.
• Add the tomato puree (paste), passata, soy, fish and Worcestershire sauces.
• Stir in the beef stock and bring to a simmer. Cook over medium heat, stirring occasionally, for 30 minutes or until the sauce is thick and all the liquid has cooked down.
• Discard the bay leaf. Taste the sauce and season with salt (if needed) and pepper.
• While the meat sauce is bubbling away, slice the aubergine either widthways as I have done or in rounds. The slices need to be about 1 cm thick or a little thinner. Season with salt and spray with a little olive oil or low calorie cooking spray such as Fry light.
• Pan fry the aubergine on a griddle pan for 3-4 minutes per side. Alternatively heat the grill (broiler) to high. Place the slices on a baking tray and cook for 8-10 minutes per side until soft - watch they don't burn! Set the aubergine aside on paper towels while you make the topping.
• Heat the low calorie spread (such a s Flora Light) in a pan and then add the flour to make a paste (roux).
• Stir in the Greek yoghurt and feta cheese. Mix until the sauce is well blended and smooth.
• Take the pan off the heat and add the beaten eggs, mixing quickly so they don't scrabble. Season well with salt, pepper and a pinch freshly grated nutmeg.
• Preheat the oven to 180C/350. Add a layer of meat sauce over an ovenproof baking dish (measuring at least 30x19cm /10 cup capacity) and pack it down.
• Add a little of the sauce and layer with the aubergine slices.
• Repeat with another layer of meat, a little sauce and more aubergine.
• Top with the remaining cheese sauce and scatter with the grated Parmesan.
• Bake for 45 minutes then leave the moussaka to rest for at least 15 minutes or longer.
• Cut into slices and serve with a green salad on the side.

HEARTY MOUSSAKA WITH LOW-FAT WHITE SAUCE

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.

LOW FAT VEGETARIAN MOUSSAKA RECIPE

Steps:

• Peel and cut the eggplants into long slices and spread them on a baking tray lined with wax paper,
• Drizzle plenty of olive oil and salt on and mix,
• Place them on the top shelf in a preheated oven at 220 C degrees on grill setting and bake until they are golden brown,
• Take them out of the oven and turn the fried ones upside down, separating the ones that are on top of each other and swapping them so that the ones in bottom are directly exposed to the heat source,
• Return them into the oven and bake until the parts that are not browned are browned,
• If necessary, repeat this process a few more times,
• While the eggplants are baking, heat 4-5 tablespoons of olive oil in a large pan,
• Add the chopped onion and finely chopped pepper and stir fry until soft,
• Add the tomato paste and stir fry until the smell comes out,
• Add the chopped tomatoes and stir fry until they release their juice,
• Add water and salt, bring it to a boil again and remove it from the heat,
• For the bechamel sauce, melt the butter in a pan,
• Add the flour and stir fry for one minute on medium heat, stirring constantly,
• Add milk and mix quickly and continue mixing without interruption and cook on low heat until it becomes lumpy and thickens (if there are lumps, you can process it with a hand blender),
• Add salt, pepper and grated nutmeg, mix and remove from heat,
• Arrange the cooked eggplants neatly in an oven dish in which the eggplants can fit,
• Pour tomato sauce on them, open the gaps between the eggplants and let the sauce get in between,
• Spread the béchamel sauce on top,
• Sprinkle the grated cheddar on top,
• Bake at 190 C degrees until the desired amount of browning is achieved.