Low Fat Healthy Moussaka Food

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.

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.

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.

MY BIG-FAT LOW-FAT GREEK MOUSSAKA

Steps:

• Heat olive oil in a large pot over medium-high heat. Add onions and garlic. Cook and stir until onions are softened, about 3 minutes. Add beef. Cook until beef is no longer pink, breaking up any large pieces as meat cooks. Drain excess fat (if necessary). Stir in cinnamon, chili powder and nutmeg and cook 1 more minute. Add crushed tomatoes, broth, oregano, mint, balsamic vinegar, sugar, salt and pepper. Mix well.
• Simmer gently over low heat, uncovered, while you prepare the vegetables. Don't forget to occasionally stir the sauce!
• Heat gas grill to high heat. Trim ends from eggplant and cut into 1/4-inch thick round slices. You'll need about 12 slices total. Trim ends from zucchini and cut in half crosswise. Cut each half into 4 or 5 long slices, about 1/4-inch thick. Brush eggplant and zucchini slices lightly with olive oil and place on grill. Cook until tender with nice grill marks, turning halfway through cooking time. Set aside until ready to use.
• Scrub the potatoes (do not peel) and slice into 1/4-inch thick slices. Steam in steamer basket for about 12 minutes, or until just tender but not too soft. Remove from heat and set aside until ready to use.
• Make the Cheese Sauce when all other steps are completed and you're just about ready to assemble the moussaka.
• Whisk together milk, flour, nutmeg, salt and pepper in a medium pot over medium-high heat. Whisk constantly until mixture thickens.
• Remove from heat. Add Parmesan cheese and stir until cheese melts. Stir in ricotta cheese until smooth. Whisk in beaten eggs.
• Preheat oven to 375º F. To assemble moussaka, spray a deep 9 x 13-inch baking dish with cooking spray or brush lightly with olive oil.
• Arrange cooked potato slices over bottom of pan, overlapping if necessary. Spread half the meat sauce over potatoes.
• Top meat sauce with 1/2 cup crumbled light feta cheese. Arrange zucchini slices over feta, followed by eggplant slices. Top eggplant with remaining meat sauce. Pour cheese sauce over all.
• Bake, uncovered, for 40 minutes. Let stand for 20 minutes before serving. Moussaka tastes better when it's served warm and not piping hot! Plus, you need the long cooling time so that it holds together better.

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.

VEGGIE MOUSSAKA

Steps:

• Heat oven to 180C/160C fan/gas 4. Put the lentils, onions, garlic, herbs and spices in a large pan, and pour in 850ml water. Bring to the boil, cover and simmer for 10 mins.
• Tip in the tomatoes, stock cube, sweet potato and aubergine, then cover and simmer for a further 20-25 mins until the lentils and veg are tender, and the liquid has been absorbed. Remove the bay leaves.
• Meanwhile, beat the fromage frais, egg and cheese together. Tip the lentil mixture into a large ovenproof dish, cover with the cheese mixture, then arrange the tomatoes on top. Grind over some black pepper and bake for 25 mins until the topping is set. Will keep for 3 days in the fridge.

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 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.

LOW FAT VEGETARIAN MOUSSAKA

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.