Healthy Moussaka

Name: Healthy Moussaka
Prep time: 45 min
Cook time: 45 min
Total time: 1 h 30 min
Yield: 12 slices
Ingredients: olive oil cooking spray; 1 large white or red onion; 3 garlic cloves; 750 g | 1lb 6.5oz extra lean beef mince; 2 tbsp sweetener; 2 tsp cinnamon; 1 tsp salt; pinch ground cloves; 1 tsp dried thyme; 1 bay leaf; 2 tbsp Worcestershire sauce; 1 tbsp soy sauce; 1 tsp fish sauce; 100 g | 3 1/2 oz tomato paste; 400 g | 14oz Passata; 300 ml | 1 1/4 cups hot beef stock made with 2 stock cubes; 3 large aubergines; olive oil cooking spray; salt; 1 tbsp low fat spread; 2 tbsp flour; 450 g | 1 lb fat free Greek yogurt; 200 g | 14oz Greek feta; 3 eggs; salt and pepper; Pinch freshly ground nutmeg; 2 tbsp grated parmesan

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4.8

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Prep Time
45 mins
Cook Time
45 mins
Total Time
1 hr 30 mins
Servings
12 slices
Calories
301 kcal
Course
Main Course
Cuisine
Greek

Healthy Moussaka

Shawn Wheeler

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Love Greek Moussaka but find it a little heavy? Try my slimmed down Moussaka Recipe which is lighter in calories, incredibly delicious and still tastes authentic.

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Ingredients

Servings

For the meat sauce

olive oil cooking spray
1 large white or red onion
3 garlic cloves , minced
750 g | 1lb 6.5oz extra lean beef mince
2 tbsp sweetener (Sukrin Gold)
2 tsp cinnamon
1 tsp salt
pinch ground cloves
1 tsp dried thyme
1 bay leaf
2 tbsp Worcestershire sauce
1 tbsp soy sauce or tamari
1 tsp fish sauce (optional)
100 g | 3 1/2 oz tomato paste (purée)
400 g | 14oz Passata (preferably passata rustica)
300 ml | 1 1/4 cups hot beef stock made with 2 stock cubes

For the aubergine layer

3 large aubergines (eggplants) or 4 smaller ones
olive oil cooking spray
salt

For the topping

1 tbsp low fat spread
2 tbsp flour
450 g | 1 lb fat free Greek yogurt
200 g | 14oz Greek feta , crumbled (sub with fat free cottage cheese)
3 eggs , lightly beaten
salt and pepper
Pinch freshly ground nutmeg
2 tbsp grated parmesan (optional)

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Instructions

Make the meat sauce

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.

Prepare the aubergine (eggplant)

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.

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.

Assemble the moussaka

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.

Notes

Tips for the Best Moussaka ever!
You can prepare the meat sauce up to a day in advance. Make sure the sauce is thick - you don’t want a watery sauce to ruin your moussaka.
Season the cheese sauce. Even though feta cheese can add plenty of flavour you still need to season the sauce with a little salt and pepper and some freshly grated nutmeg.
Make sure the aubergine slices (or any vegetable you use) are soft before layering into the dish.
If you want to use potatoes or squash instead of/with aubergines then spray with olive oil, season well with salt and pepper, spread in a single layer on a baking sheets and cook in a 180c /350F oven for 30 minutes or until they are soft if pricked with a fork.
Always rest the cooked moussaka for 15-20 minutes before slicing. It needs this time to cool down slightly and be firm enough to slice.
Moussaka keeps for 3-4 days in the fridge and tastes even better as leftovers! Reheat in the microwave until hot all the way through before serving.
Weight Watchers Info
You could also replace the feta cheese with fat free cottage cheese which is FREE. Make sure to season the sauce well as cottage cheese won’t add the flavour feta cheese will.
You could also replace the feta cheese with fat free cottage cheese which is FREE. Make sure to season the sauce well as cottage cheese won’t add the flavour feta cheese will.
There’s 9 SmartPoints per slice for those following Weight Watchers, less if you use cottage cheese instead of feta.
There’s 9 SmartPoints per slice for those following Weight Watchers, less if you use cottage cheese instead of feta.
You can prepare the meat sauce up to a day in advance. Make sure the sauce is thick - you don’t want a watery sauce to ruin your moussaka.
Season the cheese sauce. Even though feta cheese can add plenty of flavour you still need to season the sauce with a little salt and pepper and some freshly grated nutmeg.
Make sure the aubergine slices (or any vegetable you use) are soft before layering into the dish.
If you want to use potatoes or squash instead of/with aubergines then spray with olive oil, season well with salt and pepper, spread in a single layer on a baking sheets and cook in a 180c /350F oven for 30 minutes or until they are soft if pricked with a fork.
Always rest the cooked moussaka for 15-20 minutes before slicing. It needs this time to cool down slightly and be firm enough to slice.
Moussaka keeps for 3-4 days in the fridge and tastes even better as leftovers! Reheat in the microwave until hot all the way through before serving.

Nutrition Information

Show Details

Calories 301kcal (15%) Carbohydrates 23g (8%) Protein 27g (54%) Fat 13g (20%) Saturated Fat 6g (30%) Cholesterol 100mg (33%) Sodium 6776mg (282%) Potassium 918mg (26%) Fiber 5g (20%) Sugar 13g (26%) Vitamin A 460IU (9%) Vitamin C 9mg (10%) Calcium 191mg (19%) Iron 4mg (22%)

Nutrition Facts

Serving: 12slices

Amount Per Serving

Calories 301 kcal

% Daily Value*

Calories	301kcal	15%
Carbohydrates	23g	8%
Protein	27g	54%
Fat	13g	20%
Saturated Fat	6g	30%
Cholesterol	100mg	33%
Sodium	6776mg	282%
Potassium	918mg	20%
Fiber	5g	20%
Sugar	13g	26%
Vitamin A	460IU	9%
Vitamin C	9mg	10%
Calcium	191mg	19%
Iron	4mg	22%