Spotted this recipe and knew I needed to try it because I love Greek food! Gave it a whirl after my first shopping trip to Whole Foods where I spotted some ground lamb. This recipe is yummy but, fair warning, it is time/effort intensive.
REDUCED-FAT MOUSSAKA
THIS REDUCED-FAT VERSION OF A GREEK FAVORITE MAKES A NOURISHING LOW-GI MEAL
2 to 3 eggplants
olive oil spray
2 onions, finely chopped
3 large garlic cloves, crushed
1/2 tsp ground allspice
1 tsp ground cinnamon
about 1 lb lean ground lamb
2 tbsp no-added-salt tomato paste
1/2 cup red wine
28 oz canned reduced-salt tomatoes
3 tbsp chopped parsley
4 oz low-fat cheddar cheese
1 1/2 tbsp olive or canola oil margarine
1/3 cup flour
1 1/2 cups skim milk
2/3 cup low-fat ricotta
pinch ground nutmeg
MMWM Note: Freshly ground pepper is mentioned in the recipe instructions below.
PREP TIME: 30 MINUTES
COOKING TIME: 1 1/2 HOURS
SERVINGS: 6
Preheat the oven to 350 degrees F. Cut the eggplant into 1/4 inch thick slices. Spray the eggplant with the oil and grill or broil under a preheated grill or broiler for 4 minutes on each side, or until golden.
Heat a large, non-stick saucepan and lightly spray with oil. Cook the onions 3-4 minutes, or until softened. Add the garlic, allspice and cinnamon and cook for 1 minute. Add the lamb and cook for 3-4 minutes, or until cooked. Add the tomato paste, wine and tomatoes. Bring to a boil, then reduce the heat and simmer for 30-35 minutes, stirring occasionally, or until most of the liquid has evaporated. Stir in the parsley and season with freshly ground black pepper.
To make the white sauce, grate the cheese. Melt the margarine in a saucepan over medium heat. Stir in the flour and cook for 1 minute. Remove from the heat and gradually stir in the milk. Return to the heat and stir constantly until the sauce boils and thickens. Reduce the heat and simmer for 2 minutes. Stir through the ricotta and nutmeg until smooth and season with pepper.
Spoon half the meat sauce over the base of a 9 x 13 in ovenproof dish. Cover with half of the eggplant. Spoon over the remaining meat sauce and cover with the remaining eggplant. Spread over the sauce and sprinkle with the cheese. Bake for 30 minutes, or until golden. Stand for 5 minutes before serving.
Nutrition per serving: Energy 347 Cal; Fat 12.2 g; Saturated fat 4.4 g; Protein 31.4 g; Carbohydrate 20.8 g; Fiber 7.1 g; Cholesterol 65 mg; Sodium 282 mg
MMWM Notes:
--When I made this for the first time, I did not make the white sauce (to keep it lactose and gluten free)--it was still delicious (and probably helped make it an even healthier meal).
--I was impressed to find gluten and lactose free cheddar cheese. Because I did not make the white sauce, I simply grated the cheddar cheese and sprinkled it on top of the dish before cooking.
--Interestingly, the can of "no-added-salt" tomatoes I purchased did not have "no added salt" on the label, yet had the same sodium as the ones that did...hmmm. Checking labels is a good thing.
--I don't use "freshly ground" black pepper...I use the stuff already ground.
--This recipe calls for 2 to 3 eggplants. I started with two and it didn't seem like enough so I went to three...I had a few slices leftover at the end but three seemed better than two. I guess it might depend on the size of your eggplants, but I would recommend three...especially if you like eggplant as much as I do.
--Personally, the taste of lamb wasn't all that pleasant for me personally...I wonder if the meat could be replaced with beef or turkey/chicken...?
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