29th July 2007

Moussaka with Chickpea Salad

posted in Fitness Food, Main Dishes |

Tonight, via Fitness Food, is this low-fat version of the Greek standard. Calories are reduced by grilling the eggplant slices instead of frying them, and when preparing the white sauce eggs are omitted, and lowfat/nonfat milk and cheese are used instead of their full-fat counterparts. The flavors were dead-on, and the portions were generous. We’ll definitely make this one again.

Moussaka with Chickpea Salad
2 lb 4 oz eggplant
oil spray
2 onions, finely chopped
3 large cloves garlic, crushed
1/2 tsp ground allspice
1 tsp ground cinnamon
1 lb 2 oz lean ground lamb
2 tbsp tomato paste
1/2 cup red wine
2 14-oz cans diced tomatoes
3 tbsp chopped parsley
3 1/2 oz low-fat Cheddar, shredded
3/4 oz butter
1/3 cup all-purpose flour
1 1/2 cups skim milk
2/3 cup low-fat ricotta
pinch nutmeg
15 oz can chickpeas
1/2 red onion
3 handfuls baby arugula
2 tbsp fat free greek dressing

Preheat a grill on high heat. Cut the eggplant into 1/4 inch slices. Spray with cooking oil and grill for 4 minutes on each side or until golden.
Heat a large non-stick saucepan and spray with the oil. Cook the onions for 3-4 minutes or until softened. Add the garlic, allspice, and cinnamon and cook for 1 minute. Add the lamb and cook 3-4 minutes or until cooked. Add the tomato paste, wine, and tomatoes, and bring to a boil. Reduce the heat and simmer for 35 minutes, stirring occasionally, until most of the liquid has evaporated. Stir in the parsley and season to taste.
While the sauce is simmering, preheat the oven to 350F and prepare the white sauce. Melt the butter in a saucepan over medium heat. Stir in the flour and cook for 1 minute. Remove from the heat and gradually stir in the milk. Return to the heat and stir constantly until the sauce boils and thickens. Reduce the heat and simmer for 2 minutes. Stir in the ricotta and nutmeg until smooth and season to taste.
Spoon half the meat sauce over the base of a 13″ x 9″ pan. Cover with half of the eggplant. Spoon over the remaining meat sauce and cover with the remaining eggplant. Spread the white sauce over the top layer and top with the shredded cheese. Bake for 30 minutes, or until golden brown. Let stand for 5 minutes before serving.
To make the chickpea salad, rinse and drain the chickpeas. Cut the onion into thin wedges. Put the arugula, onion, and chickpeas in a bowl. Add the dressing, season with salt and pepper and toss until well combined.

Serves 6.

This entry was posted on Sunday, July 29th, 2007 at 9:30 pm and is filed under Fitness Food, Main Dishes. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

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