Moussaka
Vegetarian Times Issue: February 1, 2000 p.40
Lots of garlic and several zesty spices liven up this light and luscious casserole. A typical moussaka calls for a full cup of olive oil to fry the eggplantgrilling requires no oil and creates a much healthier dish.
Directions
- Coat large skillet or grill pan with cooking spray and place over medium heat. Add eggplant slices in batches and cook until lightly browned, 2 to 4 minutes per side; remove to large plate. Recoat pan between batches. Set eggplant slices aside.
- Preheat oven to 350F. Coat 3-quart lasagna pan or other large baking dish with cooking spray. Set aside.
- Coat another large skillet once with cooking spray and place over medium-low heat. Add onion and cook until tender, stirring occasionally, about 7 minutes. Add garlic and stir 15 seconds. Add soy "meat," breaking it up with a wooden spoon, and cook, stirring often, 3 minutes.
- Stir in tomatoes with reserved liquid, rice, oregano, allspice, salt, pepper and half the parsley. Increase heat to high and bring to a boil. Reduce heat to low and cook, stirring occasionally, until sauce is thick and fragrant, about 15 minutes. Remove from heat.
- In small bowl, combine egg substitute and remaining parsley. Mix well, then stir into "meat" sauce.
- Line bottom of prepared lasagna pan with single layer of eggplant slices. Spread half the "meat" sauce on top. Cover with remaining eggplant and sauce. Sprinkle with bread crumbs.
- Bake until moussaka is starting to brown and is bubbling, about 30 minutes. Remove from oven.
- Preheat broiler. Coat top of moussaka with cooking spray. Broil until bread crumbs are browned, about 1 minute. Serve hot.
ingredient list
10 servings
- 3 large eggplants (4 lbs.), peeled and cut into 1/2-inch-thick slices
- 1 large onion, chopped
- 5 large cloves garlic, minced
- 12 oz. fat-free ground soy "meat"
- 28-oz. can low-sodium Italian plum tomatoes, drained and chopped, liquid reserved
- 2 cups cooked brown rice
- 1 tsp. dried oregano
- 1/4 tsp. ground allspice
- 1/4 tsp. salt
- 1/4 tsp. freshly ground pepper
- 1/4 cup chopped fresh parsley
- 3/4 cup fat-free egg substitute
- 1/2 cup dried bread crumbs
Nutritional Information
Per serving:
| Calories |
129 |
| Protein |
14g |
| Total Fat |
2g |
| Carbs |
29g |
| Sodium |
221mg |
| Fiber |
8g |
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