Moussaka - Low Fat Recipe
Recipe Ingredients
2 1/2 medium eggplants
2 1/2 tsp onion powder
2 1/2 tsp paprika
1 1/2 medium onions, chopped
1 1/2 lb ground beef or turkey
3 bay leaves
2 1/2 tbsp tomato paste
1/2 tsp white pepper
1/8 tsp ground nutmeg
1 1/2 tsp thyme
8 oz tomato or vegetable juice
1/3 cup bread crumbs
2 egg whites
1 white sauce
4 tsp corn or olive oil
2 tbsp flour
1 1/3 cup skim milk
1/2 tsp salt
1/8 tsp nutmeg
1/8 tsp white pepper
2 1/2 tbsp grated parmesan cheese
Recipe Preparation
1. Preheat oven to 375~ 2. Peel and cut the eggplants crosswise in
3/4" thick slices. Sprinkle each side with onion powder and paprika.
Line a large baking sheet with foil. Place the eggplant on the baking
sheet and bake for 30 minutes. Set the eggplant aside and reduce the
oven temp. to 325. (if desired, spray the eggplant quickly with
Olive oil cooking spray) 3. Heat a 12" skillet over med. heat and add
onions and ground meat. Cook till onions are soft. (if desired,
spray the skillet with olive oil cooking spray) Add the bay leaves,
tomato paste, pepper, nutmeg, and thyme. Saute, stirring frequently,
until the meat it totally cooked. Remove from heat and remove bay
leaves. 4. In a small pot, heat the juice (can also use tomato sauce,
if desired) to a simmer. REmove from heat, stir in the bread crumbs,
and let sit for 15 minutes. 5. In another bowl, beat agg whites until
stiff. 6. Add the bread crum mixture and egg whites to the meat and
set aside. 7. To make the white sauce, in a skillet heat the oil over
low heat. Sprinkle the flour into the oil, stirring to incorporate.
Slowly add the milk, and, using a wooden spoon or whisk, stir
continually until the sauce thickens and has no lumps. Season with
salt, nutmeg, pepper and cheese. Cook for 1 minutes more and remove
from heat. 8. To assemble the dish, layer half the eggplant slices on
the bottom of a bake and serve dish about 10X12". Top with meat
mixture, then cover with the remaining eggplant slices. Pour the
sauce on top and bake, uncovered, for about 30 minutes.
*Each serving has about 253 calories, 20 g. protein, 10.2 grams of
total fat (6.9 g. unsaturated fat, 3.1 saturated fat)
Servings: 6
Back to Healthy Recipes
Food Tips of the Week
Losing weightRather than thinking about which food types you really should leave out of your meal plan, focus on the nutritionally sound foods that you are able to introduce to your meal plan. If you manage to inject some nourishing grains and vegetables into your daily routine, you'll soon see that stop feeling hungry and have a significantl;y decreased risk of giving in to those damaging midday snacks.
The problems associated with reduced carb diets
Its extremely popular, but it is really safe for you?
Scientific studies over recent years have proved that high consumption of animal fat causes greater probability of cancer, heart problems and other serious illnesses.
Remember, one fact that is often overlooked, it is very hard (although not totally impossible) for vegetarians to take up a reduced carb diet.
Foods containing allyl sulfides
( includes eschalot, chives and spring onions)
The onion and garlic family of foods is high in allyl sulfides, a chemical which experts believe may be linked to a reduced risk of stomach and colon cancer.
Although there is very little real proof published, allyl sulphides are also thought by nutritionalists to reduce symptoms with blood circulation, sterilization and diabetes.
Foods containing allyl sulfides are also low in calories, so should be included in your weight loss regime.
Moussaka - Low Fat Recipe from the Recipes 4U Cookbook
You no longer need to spend money on overpriced recipe cook books or overpriced meals in swanky eating establishments, just search out and print the recipe that fits your mood and you will soon be preparing great meals to delight your friends in the comfort of your own kitchen
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