Moussaka - Low Fat Recipe
Yield: 6 ServingsRecipe by luhu.jp
Ingredients:
2 1/2 medium: Eggplants,
2 1/2 tsp: Onion powder,
2 1/2 tsp: Paprika,
1 1/2 medium: Onions, chopped
1 1/2 lbs: Ground Beef or Turkey,
3: Bay leaves,
2 1/2 tbsp: Tomato paste,
1/2 tsp: White pepper,
1/8 tsp: Ground nutmeg,
1 1/2 tsp: Thyme,
8 ounce: Tomato or vegetable juice,
1/3 cup: Bread crumbs,
2: Egg whites,
WHITE SAUCE,
4 tsp: Corn or olive oil,
2 tbsp: Flour,
1 1/3 cup: Skim milk,
1/2 tsp: Salt,
1/8 tsp: Nutmeg,
1/8 tsp: White pepper,
2 1/2 tbsp: Grated parmesan cheese,
Directions:
1. Preheat oven to 375~ 2. Peel and cut the eggplants crosswise in
3/4" thick slices. Sprinkle each side with onion powder and paprika.
Line a large baking sheet with foil. Place the eggplant on the baking
sheet and bake for 30 minutes. Set the eggplant aside and reduce the
oven temp. to 325. (if desired, spray the eggplant quickly with
Olive oil cooking spray) 3. Heat a 12" skillet over med. heat and add
onions and ground meat. Cook till onions are soft. (if desired,
spray the skillet with olive oil cooking spray) Add the bay leaves,
tomato paste, pepper, nutmeg, and thyme. Saute, stirring frequently,
until the meat it totally cooked. Remove from heat and remove bay
leaves. 4. In a small pot, heat the juice (can also use tomato sauce,
if desired) to a simmer. REmove from heat, stir in the bread crumbs,
and let sit for 15 minutes. 5. In another bowl, beat agg whites until
stiff. 6. Add the bread crum mixture and egg whites to the meat and
set aside. 7. To make the white sauce, in a skillet heat the oil over
low heat. Sprinkle the flour into the oil, stirring to incorporate.
Slowly add the milk, and, using a wooden spoon or whisk, stir
continually until the sauce thickens and has no lumps. Season with
salt, nutmeg, pepper and cheese. Cook for 1 minutes more and remove
from heat. 8. To assemble the dish, layer half the eggplant slices on
the bottom of a bake and serve dish about 10X12". Top with meat
mixture, then cover with the remaining eggplant slices. Pour the
sauce on top and bake, uncovered, for about 30 minutes.
*Each serving has about 253 calories, 20 g. protein, 10.2 grams of
total fat (6.9 g. unsaturated fat, 3.1 saturated fat)
Source from luhu.jp
3/4" thick slices. Sprinkle each side with onion powder and paprika.
Line a large baking sheet with foil. Place the eggplant on the baking
sheet and bake for 30 minutes. Set the eggplant aside and reduce the
oven temp. to 325. (if desired, spray the eggplant quickly with
Olive oil cooking spray) 3. Heat a 12" skillet over med. heat and add
onions and ground meat. Cook till onions are soft. (if desired,
spray the skillet with olive oil cooking spray) Add the bay leaves,
tomato paste, pepper, nutmeg, and thyme. Saute, stirring frequently,
until the meat it totally cooked. Remove from heat and remove bay
leaves. 4. In a small pot, heat the juice (can also use tomato sauce,
if desired) to a simmer. REmove from heat, stir in the bread crumbs,
and let sit for 15 minutes. 5. In another bowl, beat agg whites until
stiff. 6. Add the bread crum mixture and egg whites to the meat and
set aside. 7. To make the white sauce, in a skillet heat the oil over
low heat. Sprinkle the flour into the oil, stirring to incorporate.
Slowly add the milk, and, using a wooden spoon or whisk, stir
continually until the sauce thickens and has no lumps. Season with
salt, nutmeg, pepper and cheese. Cook for 1 minutes more and remove
from heat. 8. To assemble the dish, layer half the eggplant slices on
the bottom of a bake and serve dish about 10X12". Top with meat
mixture, then cover with the remaining eggplant slices. Pour the
sauce on top and bake, uncovered, for about 30 minutes.
*Each serving has about 253 calories, 20 g. protein, 10.2 grams of
total fat (6.9 g. unsaturated fat, 3.1 saturated fat)
Source from luhu.jp