Moussaka

Moussaka

This Moussaka recipe includes layers of minced lamb and eggplant (aubergine) topped with a white sauce/Béchamel sauce and baked.

CAL P/SERVE
411
kJ P/SERVE
1720
FAT P/SERVE
17.6g
CARBS P/SERVE
25.8g
PROTEIN P/SERVE
32.1g
SUGAR P/SERVE
18.9g
SODIUM P/SERVE
448g
FAT
%
2.9%
ENERGY RDI%
19.7%

There are many different types of Moussaka, including a Greek version which ours is based on.

This recipe is low fat, sodium and sugar, and a good source of protein.

Ingredients

  • 3 large eggplants/aubergine (approx. 1kg / 35oz)
  • 500g lamb mince (approx 17oz)
  • Cooking spray
  • 1 teaspoon Olive oil
  • 2 large onions
  • 1 large or 2 small carrots, grated
  • 3 large cloves garlic, crushed
  • 2 teaspoons oregano
  • 1 can tomatoes, diced or crushed
  • 4 tablespoons tomato paste
  • 1 teaspoon all spice
  • ¼ teaspoon cinnamon
  • 2 teaspoons brown sugar
  • 1 large lemon zested
  • 1 cup water
  • Salt and Cracked Pepper to taste
  • ¼ cup parmesan cheese

Béchamel Sauce

  • ¼ cup plain flour
  • 2 cups low fat milk
  • 3 tablespoons low fat margarine spread
  • 2 egg yolks only
  • Salt and Cracked Pepper to taste
  • ½ cup cheese, reduced fat

Method

  1. Preheat oven to 200C (400F). 
  2. Eggplant: Slice top and bottom of eggplant.  Now length ways slice into 6-7 slices, depending on the size of your eggplant.  Place on a baking tray, lined with baking paper, spray each side, sprinkle with a little salt and bake for 10 mins, turn over and bake for another 5 mins.  Take out and set aside on a plate, stacked on top of each other is fine.
  3. Filling:  In a pot heat olive oil on med heat and cook diced onions for 10 mins. Don’t burn, just ensure they are translucent.   Add garlic, stir 1 min then add lamb mince, and brown until cooked nearly through. Now add all spice, cinnamon, oregano.  Stir 1 min.  Now add carrot, canned tomato, and sugar and tomato paste.  Season with salt and pepper. Turn down heat to low and simmer for 5 mins.  At this stage you might need to add the water and lemon zest.  Simmer for 10 mins.  Don’t make the mixture overly saucey.
  4. Béchamel Sauce: Warm the milk in microwave. In a pot on med heat melt the low fat margarine spread. Add flour and stir until a paste has formed, about 1-2 mins. With a whisk, add the warmed milk stirring in slowly.  This will thicken over time, keep stirring. Once starting to thicken add the cheese and 2 egg yolks and whisk. Turn off heat.
  5. In an oblong baking dish, spray with cooking spray.  Lay covering the base with some of the eggplant. Spread some of the lamb mixture over, then layer again with eggplant, then again lamb mixture.  Finish with remaining eggplant, and pour over Béchamel Sauce. Sprinkle parmesan cheese on top.
  6. Reduce oven to 180C (350F) and bake for 30 mins, (some ovens may need 40 mins) until bubbling.
  7. Serve with Salad.

Nutrition Table

Servings: 6 Serving size:587g
Average Serve Average 100g
Energy 1720 kJ 294 kJ
  411 Cal 70 Cal
Protein 32.1 g 5.5 g
Fat, total 17.6 g 3.0 g
- Saturated 6.3 g 1.1 g
Carbohydrate 25.8 g 4.4 g
- Sugars 18.9 g 3.2 g
Sodium 448 mg 76 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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