Recipe: healthy and delicious Moussaka

November 5, 2010 at 9:19 am (recipes) (, , , , , , )

Here is a recipe that is wheat free, gluten free, low carb, high protein and low GI and still tastes amazing!

Though the recipe I took it from calls it a lasagna it is really a moussaka as it uses layers of eggplant instead of lasagna pasta sheets, making it ultra healthy.

I made it with chicken mince though you can also make it with beef mince. However, once you add the red wine, carrot and other ingredients you could almost swear that it was beef mince (as you will see in the photo below!)

I have always been skeptical about moussaka’s as I had a very bland one a couple of months ago at The Union Hotel as noted in one of my older posts, however this one is far from bland. The nutmeg in the white sauce adds a nice touch, and overall the white sauce is much tastier than the usual flour based white sauce, and best of all gluten free.

If you give this recipe a go, let me know what you think!

Moussaka

Ingredients:

  • 3 eggplants, thinly sliced, roasted in a moderate oven for 30 minutes with a splash of water until soft and cooked through
  • 1 onion, finely diced
  • 2 carrots, grated
  • 2 sticks celery, finely diced
  • 500g lean organic beef or chicken mince
  • 1 teaspoon paprika
  • 250ml red wine
  • 2 x 400g tins chopped peeled tomato
  • Good grind of freshly ground black pepper
  • Handful fresh basil leaves
  • 50g Parmesan cheese
  • 500g low fat ricotta or cottage cheese (I used cottage cheese)
  • Pinch of nutmeg to taste
  • 1 egg white

To make the meat sauce

  1. Sauté the onion in 1 teaspoon olive oil until golden
  2. Add the carrots and celery and cook for another 5 minutes until soft
  3. Add the meat and break up into the vegetables then cook for about 10 minutes
  4. Add the paprika, red wine and tomatoes
  5. Cover and cook on a low heat for about 30 minutes
  6. Remove the lid and cook for another 10 minutes until the sauce becomes rich and meaty, season with freshly ground black pepper.

To make the white sauce

  1. Place the low fat ricotta or cottage cheese, nutmeg and egg white in a food processor and blend until smooth and creamy.

To assemble

  1. Arrange a layer of roasted eggplant slices into the base of a 25cm baking dish
  2. Spoon over 1/3 bolognaise sauce then top with a few basil leaves
  3. Layer with another lot of roasted eggplant and bolognaise sauce followed with a few more basil leaves and half the grated Parmesan cheese
  4. Layer with more eggplant and the final layer of bolognaise sauce then top with the last layer of eggplant
  5. Top with the white sauce and sprinkle over the rest of the Parmesan
  6. Bake for about 45 minutes in a moderate 180c oven until golden and hot

Enjoy!

Ingredients:
3 eggplants, thinly sliced, roasted in a moderate oven for 30 minutes with a
splash of water until soft and cooked through.
Meat sauce
1 onion, finely diced
2 carrots, grated
2 sticks celery, finely diced
500g lean organic beef or chicken mince
1 teaspoon smoked paprika
250ml red wine
2 x 400g tins chopped peeled tomato
Good grind of freshly ground black pepper
Small bunch fresh chopped parsley
Handful fresh basil leaves
50g provolone cheese or Parmesan cheese
To make the meat sauce
1. Sauté the onion in 1 teaspoon olive oil until golden 2. Add the carrots and celery and cook for another 5
minutes until soft 3. Add the meat and break up into the vegetables then cook for about 10 minutes
4. Add the paprika, red wine and tomatoes 5. Cover and cook on a low heat for about 30 minutes 6. Remove
the lid and cook for another 10 minutes until the sauce becomes rich and meaty 7. Just at the end add some
chopped parsley and season with freshly ground black pepper.
To assemble
1. Arrange a layer of roasted eggplant slices into the base of a 25cm baking dish 2. Spoon over 1/3
bolognaise sauce then top with a few basil leaves 3. Layer with another lot of roasted eggplant and
bolognaise sauce followed with a few more basil leaves and half the grated provolone cheese 4. Layer with
more eggplant and the final layer of bolognaise sauce then top with the last layer of eggplant 5. Top with
the white sauce and sprinkle over the rest of the provolone or Parmesan 6. Bake for about 45 minutes in a
moderate 180c until golden and hot 7. Serve alone or with a green salad drizzled with balsamic and a touch of
flax seed oil. Yum!
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: