Low-carb moussaka

Greek moussaka - low carb recipeMoussaka is an aubergine-based dish popular in the Eastern Mediterranean.
Moussaka is made mostly of minced lamb, aubergines and cheese. So it is almost low-carb in its traditional form.
The only substitution we need to make is for the topping – traditionally, white or Béchamel sauce is used. Using ricotta cheese instead gets rid of the only high-carb ingredient!
 


Ingredients:

  • 1kg (2lbs) minced lamb (lamb is the traditional choice, but beef would work well too)
  • 1kg (2lbs) aubergines (usually about 4 medium ones)
  • 200g onion (1 large one)
  • 400ml tinned chopped tomatoes (1 tin)
  • 250g ricotta cheese
  • 20g grated cheddar
  • 1 large egg
  • 30g olive oil
  • 3 cloves of garlic
  • 1 tsp each of oregano, basil and cinnamon
  • 1 tsp salt
  • 1 pinch of nutmeg

Method:

  • Preheat the oven to 180C / 250F / Gas Mark 4
  • Slice each aubergine in 4 slices lengthwise
  • Measure out the oil (to control the oil guzzling aubergines are notorious for!) and brush each slice on both sides
  • Grill aubergine slices on both sides until brown, set aside
  • Put the rest of the oil into a frying pan, sauté chopped onion until it starts to brown
  • Add mince and fry until it looks cooked
  • Add crushed garlic, chopped tomatoes, salt, herbs and cinnamon, sauté for further 3-5 minutes
  • In a bowl, beat the egg lightly and mix with ricotta cheese and nutmeg
  • Combine ingredients in layers in a baking dish – start with a layer of aubergines (no need to overlap them), followed by a layer of meat and vegetables mix
  • Create 1 or 2 layers (depending on the size of your dish)
  • Top the dish with a layer of ricotta mix and sprinkle with grated cheddar
  • Bake for 30-45 minutes, or until the top is brown
  • Rest for 10-15 minutes before serving

Nutritional information:
In total, using the amounts above and assuming 6 servings:

  • per 100 grams – 120cal, 2g net carbs, 9g fat, 9g protein
  • per 1 serving (465g), assuming 6 servings are made from amounts listed above – 555 cal, 10g net carbs, 40g fat, 40g protein

 

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One comment on “Low-carb moussaka

  1. Just tried this low gi Moussaka and it was AMAZING! I even chose all the ‘extra light’ versions of the ingredients to be that little bit more healthy and it was fantastic. New signature dish for me!

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