Eat Mediterranean with a slice of healthy moussaka
According to local dietitians and nutritionists Lisa Peterson and Desi Carlos, the secret to healthy eating isn’t a secret at all – it’s as simple as adopting the Mediterranean diet. Over the past two years, Lisa and Desi have worked hard to create delicious and nourishing recipes, modifying traditional family treasures to be healthy, calorie-controlled meals. The result is their first cookbook, Mediterranean Eating: Cook – Eat – Live, which features recipes, meal plans and scientific research proving the Mediterranean diet’s ability to reduce incidence of heart disease, cancer, diabetes and Alzheimer’s whilst simultaneously increasing longevity of life. You’ll find crowd pleasers like this healthy moussaka, as well as salads, meat dishes, savoury pies and more.
INGREDIENTS
Eggplant and mince
2 eggplants, sliced
600 g extra-lean beef mince
1 kg potatoes, peeled and sliced
2 medium onions, grated
4 cloves garlic, crushed
2 tablespoons extra-virgin olive oil
1/2 cup white wine
400 g tinned diced tomatoes, reduced salt
2 tablespoons tomato paste, reduced salt
2 bay leaves
1 cinnamon stick
1 teaspoon allspice
1 teaspoon beef stock powder, salt reduced
pinch of pepper
Bechamel sauce
2 1/2 tablespoons extra-virgin olive oil
2 1/2 tablespoons plain flour
pinch of salt and pepper
1/4 teaspoon nutmeg
1 cup low-fat milk
1/3 cup extra-light grated cheese
1/3 cup grated kefalotyri cheese
2 eggs
TO MAKE
Thinly slice potatoes and dry bake on baking paper in an oven at 180°C until potato is tender. Set aside.
In a large saucepan, saute onion and garlic in one tablespoon of oil, until softened. Add mince and brown all over. Once mince is brown, add wine, tomatoes, tomato paste, bay leaves, cinnamon stick, allspice, stock powder and pepper and simmer for a further ten minutes. Remove bay leaves and cinnamon stick.
While this is simmering, thinly slice eggplants and place on a baking tray. Sprinkle the eggplant with a pinch of salt and brush the tops with the rest of the olive oil. Place the eggplant in a 180°C oven for approximately ten minutes, or until brown.
In a baking dish, cover bottom of the dish with sliced potatoes, layer with eggplant and then mince. Continue layering in this order until all ingredients are used.
Prepare bechamel sauce. Heat oil in a saucepan and stir in flour. Cook on moderate heat for three minutes, constantly whisking. Whisk until the mixture is free of lumps. Gradually add the milk, stirring constantly until the mixture is completely blended and smooth. Simmer until sauce has thickened. Continue to stir. Bring to the boil. Remove from heat. Season with salt, pepper and nutmeg.
Remove bechamel sauce from heat. Stir eggs and cheese into the bechamel sauce until an even smooth consistency. Pour over the top layer of eggplant in the baking dish.
Bake in a moderate oven of 180°C for 40–45 minutes or until golden.
Recipe and images from Mediterranean Eating: Cook – Eat – Live by ‘Two Greek Girls Cooking’ Lisa Peterson APD AN and Desi Carlos APD AN.
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