Moussaka is a beloved dish that hails from the vibrant culinary landscapes of the Mediterranean and Middle East, with each region offering its unique twist. It’s a rich, layered casserole traditionally made with eggplants, a spiced meat filling, and a creamy béchamel sauce. However, today’s health-conscious foodies often seek a lighter version that doesn’t compromise on taste. This Low-Fat Moussaka recipe is perfect for those who love the classic flavours of the original but desire a meal that’s more in line with a balanced diet. It’s a dish that doesn’t skimp on the comforting layers of flavour and texture, yet it’s made with lighter ingredients to suit a wholesome lifestyle. Whether you’re looking to impress guests at a dinner party or want to indulge in a hearty meal without guilt, this recipe is for you.

Recipe: Low-Fat Moussaka

Ingredients:

• 2 large eggplants, sliced into 1/2-inch rounds
• 1 lb lean ground beef or lamb
• 1 onion, finely chopped
• 3 cloves garlic, minced
• 1 can (14 oz) crushed tomatoes
• 2 tsp dried oregano
• 1 tsp ground cinnamon
• 1/2 tsp ground allspice
• Salt and pepper, to taste
• Cooking spray
• 2 tbsp all-purpose flour
• 2 cups low-fat milk
• 1/4 tsp ground nutmeg
• 1/2 cup grated Parmesan cheese
• 2 egg whites, beaten

Directions:

1. Preheat your oven to 375°F (190°C). Arrange the eggplant slices in a single layer on baking sheets lined with parchment paper. Lightly coat the eggplant with cooking spray and season with salt and pepper. Bake for 25 minutes, flipping halfway through, until the eggplant is tender and golden. Set aside.
2. In a large skillet over medium heat, cook the ground meat, breaking it apart with a spoon, until browned. Add the onion and garlic, and cook until softened about 5 minutes.
3. Stir in the crushed tomatoes, oregano, cinnamon, allspice, salt, and pepper. Reduce the heat to low and simmer the sauce for 15 minutes, allowing the flavours to meld.
4. While the sauce simmers, prepare the béchamel. In a saucepan over medium heat, whisk the flour and a small amount of milk until smooth. Gradually add the remaining milk, whisking constantly to prevent lumps. Cook until the mixture thickens, about 10 minutes. Remove from heat, and stir in nutmeg and half of the Parmesan cheese. Allow the sauce to cool slightly before whisking in the beaten egg whites.
5. To assemble the moussaka, lightly coat a baking dish with cooking spray. Layer half of the eggplant slices on the bottom, followed by the meat sauce. Repeat with the remaining eggplant and sauce. Pour the béchamel over the top and sprinkle with the remaining Parmesan cheese.
6. Bake for 40 minutes or until the top is golden and the moussaka is bubbling. Let it rest for 10 minutes before serving.

How to Prepare:

Ensure the eggplant slices are evenly cut to cook uniformly. When making the béchamel sauce, keep the heat at a medium level and whisk continuously to achieve a smooth and creamy consistency without burning.

Preparation Time:

Prep: 20 minutes | Cook: 1 hour | Total: 1 hour 20 minutes

Servings: 6
Cooking Time: 1 hour
Total Time: 1 hour 20 minutes
Kcal: Approximately 300 kcal per serving

Nutrition Facts:

Calories: 300 | Total Fat: 9g | Saturated Fat: 3g | Cholesterol: 40mg | Sodium: 400mg | Total Carbohydrates: 28g | Dietary Fiber: 7g | Sugar: 13g | Protein: 26g

Kitchen Equipment Needed:

• Baking sheets
• Parchment paper
• Large skillet
• Saucepan
• Whisk
• Baking dish

Storing Leftovers:

Leftover moussaka can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave until thoroughly warmed through.

Food Pairings:

Pair this low-fat moussaka with a crisp green salad dressed in a light vinaigrette and a glass of dry red wine for a complete Mediterranean dining experience.

Remember to adjust seasoning according to your taste and dietary needs. This low-fat moussaka is sure to become a staple in your recipe collection, offering a guilt-free way to enjoy a traditionally indulgent dish. Bon appétit!