Tag Archives: Low fat. Syn free moussaka

Low fat moussaka

13 Nov

 

Moussaka is recognised as the traditional dish of Greece. I have many happy memories of our times in Greece, sitting in the sunshine looking out over turquoise blue seas, eating this with a Greek Salad on the side and maybe a glass or two of Retsina. If you were lucky the Retsina would be served in a bottle, chilled, but in our early visits there were no such luxuries and it would be decanted from huge barrels into a copper jug. It’s a bit like Marmite, you either love it or hate it and some think it tastes like turpentine. I absolutely love it and have a copper jug at home that I decant the bottle into for authenticity. If I close my eyes I am transported back to those idyllic shores with my first sip of wine.

The traditional recipe for Moussaka will include frying the aubergines and using a Béchamel sauce for the topping.  I have adapted this recipe so that it is lower in fat but retains the authentic flavours. Terry’s Greek Grandmother would be mortified but my Slimming World Consultant would give me a pat on the head.  Sorry YaYa. If you are using the cheese as your Healthy Option A it is, by my reckoning, Syn free, for those, like myself, who follow Slimming World food optimising. If you want to be truly authentic however, and you are not concerned about the amount of fat in your diet, feel free to replace the yogurt topping with Béchamel sauce although I would still cook the aubergines as below.

Low fat Moussaka.            Serves 4

  • 2 large aubergines, sliced into rings about 1/2 inch thick
  • 500g beef mince (5% fat)
  • Spray Olive oil or Frylight
  • 1 large onion, chopped
  • 1 X 400g can chopped tomatoes
  • 3 cloves garlic, crushed
  • 3/4 tsp ground cinnamon
  • 1/2 tsp ground allspice
  • 2 tbsp tomato purée
  • 60 ml red wine
  • Salt and black pepper to taste
  • 2 X 175g Fage 0% Natural Greek yogurt
  • 2 eggs, beaten
  • Pinch nutmeg
  • 35g low-fat cheddar, grated

1. Bring a large pan of salted water to the boil then blanch the aubergine slices in batches for 5 minutes. Remove and place in a single layer onto kitchen paper to drain. Discard water.
2. In another large pan, spray with one cal olive oil and sauté the onion until softened but not browned. Add beef and continue cooking over low heat until browned, about 10 minutes.
3. Add tomatoes, garlic, cinnamon, allspice and seasoning. Mix well. Add the wine and purée and a little water if it looks too dry. Cover and cook over low heat for about 30 minutes, adding a little water if it is going dry. Remove cover and cook for 15 minutes more to allow excess water to evaporate. You are aiming for a thick meat sauce. Remove from heat and allow to cool slightly.
4. Spray a fairly deep, square ovenproof dish with one cal. Put a layer of aubergines in the base (doesn’t need to be totally covered), followed by a layer of meat sauce. Repeat the finish with a final layer of aubergines.
5. In a bowl, beat the yogurt then beat in the eggs. Add half the cheese. Mix well then pour over top of dish. Sprinkle with remaining cheese then bake in preheated oven (180C/170C fan/Gas 4) for 45 minutes to 1 hour or until the top is golden and base heated through.
6. Remove from oven and allow to stand for about 10 minutes so the top firms up. Serve with a mixed salad if you like.

 

 

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