Best 3 Hearty Moussaka With Low Fat White Sauce Recipes

Embark on a culinary journey to the heart of the Mediterranean with our hearty moussaka, a delectable casserole that weaves together layers of savory minced lamb, tender eggplant, and a creamy low-fat white sauce. This classic Greek dish is a symphony of flavors and textures, a true testament to the richness of Mediterranean cuisine.

Savor the distinct taste of each ingredient as they meld harmoniously in every bite. The succulent lamb, browned to perfection, mingles with savory spices and herbs, creating a flavorful filling that tantalizes the palate. Roasted eggplant slices, soft and smoky, add a hint of umami and a satisfying texture to the dish. Béchamel sauce, lightened with skimmed milk and non-fat yogurt, provides a creamy, velvety layer that ties all the elements together.

Indulge in a culinary experience that is both satisfying and guilt-free. Our low-fat white sauce, made from scratch, is a testament to the fact that healthy cooking can be just as delicious as traditional recipes. With reduced calories and fat, you can savor this moussaka without compromising on taste or authenticity.

But that's not all! This article also features a collection of other enticing recipes that explore the diverse culinary traditions of the Mediterranean. From the vibrant flavors of Spanish paella to the hearty goodness of Italian meatballs, each recipe offers a unique taste adventure.

Prepare to tantalize your taste buds and embark on a Mediterranean culinary journey like no other.

Let's cook with our recipes!

HEARTY MOUSSAKA WITH LOW-FAT WHITE SAUCE

Hearty Moussaka with Low-Fat White Sauce image

Categories Beef Potato Tomato Vegetable Bake Low Fat Dinner Casserole/Gratin Ground Beef Zucchini Winter Healthy Potluck Bon Appétit

Yield Makes 8 servings

Number Of Ingredients 16

Ingredients

Nonstick olive oil spray
2 12-ounce eggplants, peeled, each cut lengthwise in half, then cut crosswise into 1/2-inch-thick slices
1 1/2 pounds medium zucchini, trimmed, cut into 1/4-inch-thick rounds
1 pound red-skinned potatoes, cut into 1/4-inch-thick rounds
1 teaspoon olive oil
2 cups chopped onion
1 tablespoon minced garlic
2 teaspoons dried oregano
1 pound lean ground beef sirloin or ground round
1 28-ounce can whole tomatoes in juice
3 tablespoons tomato paste
1/2 cup plain dry white breadcrumbs
2 large egg whites, beaten to blend
1/4 teaspoon ground cinnamon
Low-Fat White Sauce
2 tablespoons grated Parmesan cheese

Steps:

Preheat oven to 425°F. Spray 2 large baking sheets with olive oil spray. Arrange eggplant slices and half of zucchini rounds, overlapping slightly, on 1 baking sheet. Arrange potato rounds and remaining zucchini, overlapping slightly, on second baking sheet. Spray vegetables generously with olive oil spray. Sprinkle with salt and pepper. Bake until tender and beginning to brown, about 40 minutes. Remove from oven and cool. Reduce oven temperature to 375°F.
Heat 1 teaspoon oil in large nonstick skillet over medium heat. Add onion and garlic; sauté until onion is tender, adding 1 to 2 tablespoons water if mixture seems dry, about 7 minutes. Stir in oregano. Add beef; sauté until brown, breaking up with back of spoon. Add tomatoes with their juices and tomato paste, breaking up tomatoes with back of spoon. Simmer until mixture thickens slightly, about 15 minutes. Season to taste with salt and pepper. Remove from heat. Mix in 1/4 cup breadcrumbs, egg whites and cinnamon.
Spray 13x9x2-inch glass baking dish with olive oil spray. Sprinkle 1/4 cup breadcrumbs over bottom of dish. Arrange potatoes in prepared dish. Spoon half of beef mixture over. Arrange eggplant slices over. Spoon remaining beef mixture over. Top with all of zucchini, overlapping slightly if necessary.
Pour warm Low-Fat White Sauce over moussaka. Sprinkle 2 tablespoons cheese over. Bake until top is golden brown, about 55 minutes. Let stand 15 minutes. Cut into squares and serve.

LOW-FAT WHITE SAUCE

Low-Fat White Sauce image

This can be used to lighten any casserole that calls for a white sauce.

Categories Sauce Milk/Cream Cheese Dairy Low Fat Bon Appétit

Yield Makes 3 cups

Number Of Ingredients 6

Ingredients

6 tablespoons all purpose flour
3 cups low-fat (1%) milk
1/4 teaspoon ground nutmeg
1/3 cup grated Parmesan cheese
1 large egg, beaten to blend
1 teaspoon butter

Steps:

Whisk flour in heavy medium saucepan to remove any lumps. Gradually add 1 cup milk, whisking until smooth. Add remaining 2 cups milk and nutmeg; whisk over medium heat until mixture thickens and boils, about 10 minutes. Remove from heat. Whisk in Parmesan, egg and butter. Season with salt and pepper. (Can be made 1 day ahead. Cover and refrigerate. Rewarm over low heat until heated through before using; do not boil.)

LOW-FAT MOUSSAKA

Low-fat moussaka image

A rich and comforting Greek classic without the calories, what's not to love?

Provided by Good Food team

Categories Dinner, Main course

Time 55m

Yield Serves 4

Number Of Ingredients 12

Ingredients

200g frozen sliced peppers
3 garlic cloves , crushed
200g extra-lean minced beef
100g red lentils
2 tsp dried oregano , plus extra for sprinkling
500ml carton passata
1 aubergine , sliced into 1.5cm rounds
4 tomatoes , sliced into 1cm rounds
2 tsp olive oil
25g parmesan , finely grated
170g pot 0% fat Greek yogurt
freshly grated nutmeg

Steps:

Cook the peppers gently in a large non-stick pan for about 5 mins - the water from them should stop them sticking. Add the garlic and cook for 1 min more, then add the beef, breaking up with a fork, and cook until brown. Tip in the lentils, half the oregano, the passata and a splash of water. Simmer for 15-20 mins until the lentils are tender, adding more water if you need to.
Meanwhile, heat the grill to Medium. Arrange the aubergine and tomato slices on a non-stick baking tray and brush with the oil. Sprinkle with the remaining oregano and some seasoning, then grill for 1-2 mins each side until lightly charred - you may need to do this in batches.
Mix half the Parmesan with the yogurt and some seasoning. Divide the beef mixture between 4 small ovenproof dishes and top with the sliced aubergine and tomato. Spoon over the yogurt topping and sprinkle with the extra oregano, Parmesan and nutmeg. Grill for 3-4 mins until bubbling. Serve with a salad, if you like.

Nutrition Facts : Calories 289 calories, Fat 8 grams fat, SaturatedFat 3 grams saturated fat, Carbohydrate 31 grams carbohydrates, Sugar 12 grams sugar, Fiber 5 grams fiber, Protein 26 grams protein, Sodium 1 milligram of sodium

Tips:

Use low-fat white sauce to reduce calories and fat content.
Use a mixture of ground beef and lamb for a more flavorful moussaka.
Add chopped vegetables, such as carrots, celery, and onions, to the meat sauce for added nutrition.
Use a variety of spices, such as cumin, coriander, and paprika, to add flavor to the moussaka.
Layer the moussaka in a baking dish with potatoes, eggplant, and zucchini for a colorful and flavorful dish.
Top the moussaka with a layer of low-fat white sauce and sprinkle with grated Parmesan cheese.
Bake the moussaka in a preheated oven until the potatoes are tender and the top is golden brown.
Let the moussaka cool slightly before serving.

Conclusion:

This hearty moussaka with low-fat white sauce is a delicious and satisfying meal that is perfect for a family dinner or a special occasion. It is a good source of protein, carbohydrates, and vegetables, and it is also relatively low in fat and calories. With its rich flavor and creamy texture, this moussaka is sure to be a hit with everyone who tries it.