Healthier Moussaka

How do you feel about TRYING a NEW RECIPE on the weekend? 
Your family and friends will be delighted with this delicious moussaka. This recipe has an Egyptian twist. I have adapted the original recipe to make it healthier: 

1. Reducing the amount of fat added
   
2. Increasing the fiber content
   
3. Not adding potato, it’s a low carb recipe!
   

Ingredients

• 3 Eggplant (1 kg) (it can be replaced by courgette)
  
• 500g lean minced beef (it can be replaced by vegetable protein, soya or Quorn)
• 1 1/2 Peppers (200g)
• 1 Onion, chopped
  
• 1 Tsp. Black pepper
• 1 Tsp. Mixed spice (baharat)
• 1 Tsp. paprika
• 1 Bay leave
• 2-3 Tbsp. Fresh parsley
• 1 Tsp. Sea salt
• 1 Tbsp. Tomato paste
• 2 Big Fresh Tomatoes, chopped
• 2 Garlic cloves, chopped​
• 2 Tbsp. olive oil

Ingredients for the Moussaka's recipe.

Béchamel sauce

• 2 Tbsp. Butter (can be replaced by margarine)​
• 5 Tbsp. flour
• 800ml Skimmed milk (can be replaced by vegetable milk)
• 1 Tsp. Nutmeg
• 1 Egg, beaten (optional)

Joana Jardim, Registered Dietitian. MSc Clinical Nutrition

Method

1. Wash the eggplants. Slice them and put them on a colander with some sea salt and on top some heavy weight. This will help the eggplants to release water. Leave it for 2h or more.
2. Remove the excess of water and salt from the eggplants, pat dry with a kitchen towel.
3. Add the eggplants to an oven roasting tray, add a little bit of olive oil (avoid putting the slices of eggplant on top of each other). Roast it for 40min at 200C or until they are gold colour.
4. Sauté the onions on a pan with 1 tablespoon of olive oil. Add the meat and stir it very well. Add salt, black pepper, paprika, garlic, parsley, bay leave, tomato paste, peppers and tomatoes. Stir it very well. Put the lid on and let the meat cook for 20min in low heat. If all the water evaporates, add a little bit of water.
5. Prepare the béchamel sauce, by adding on a separate pan, the flour and butter. Stir it very well with a whisk, add the nutmeg and milk. Keep stirring until the milk boils. Turn the hob off and add the beaten egg. Stir it and leave it on a side. If the sauce have lumps, you can use a stick blender to make it smoother.
6. Preheat the oven at 180C. On a pyrex, add a little bit of béchamel sauce just to cover the bottom of the pyrex, then add a layer of roasted eggplant, a layer of meat and then béchamel sauce. Repeat until all the mixture is used up, ending with a layer of béchamel sauce.
7. Put in the oven for 45 minutes or until the top is golden.
8. Serve with a mixed leave salad.

Egypcian Moussaka, a healthier version adapted and approved by a Dietitian.