Can there be a “light” moussaka? Yes, if the aubergines are not fried.
Being careful of our diet, does not mean we need to be deprived of moussaka – just oven-roast the aubergines and make a light béchamel sauce with wholemeal flour.
Wholemeal-flour is milled in such a way that it contains the whole wheat germ which has a high fiber content. It is suitable for whole grain recipes and has nutritional benefits such
as: vitamins E, B1, B2, vegetable fatty acids Ω6, Ω3 and plant sterols. It is ideal for nutritional recipes such as bread, cakes, cookies, homemade wholemeal tortillas, etc. Mixing it with all-purpose flour or other types of flour is highly recommended. Choose the flour depending on what you want to make.
Research has shown that foods high in fiber (cereals, legumes, fruits, vegetables) also provide protection against certain cancers. Fiber has also been shown to protect against hemorrhoids, constipation and obesity. They regulate intestinal diseases such as irritable bowel syndrome. They also lower cholesterol and are recommended for diabetics.
In addition, these foods can contribute to weight loss because as they are consumed they create a feeling of “fullness”, thus, decreasing your need for more food.
“Light” moussaka (our favorite moussaka) can be made in an even lighter version like roasted aubergines with tahini sauce.
Χρόνος Προετοιμασίας: 60′
Χρόνος Μαγειρέματος: 35
Χρόνος Εκτέλεσης: 1 και 25′
- 3-4 aubergines cut into long thin slices
- 1 cm thick
- 4 tbsp. olive oil and a little extra for the aubergines
- 500 gr. lean minced beef
- 1 chopped onion
- 400 gr. chopped tomato
- 1 bay leaf
- 1 cinnamon stick
- 3-4 grains of allspice
- Salt Pepper
- 50 gr. gruyere cheese or low-fat grated cheese
- For the bechamel
- 100 gr. olive oil margarine
- 100 gr. flour (preferrably wholeweat)
- 750 gr. low-fat hot milk
- 1/2 tbsp. nutmeg
- 100 gr. gruyere cheese grated or low-fat grated cheese
- 2 egg yolks
- salt -pepper
- Preheat the fan-oven to 180ºC
- In non-stick pans, spread non-stick paper. Spread the aubergines, a single layer and brush them with olive oil, season with salt and pepper.
- Bake the aubergines for 10΄. Make sure they turn soft but not dry.
- Take them out of the oven and cut them into 3 pieces.
- At the same time, in a saucepan, heat the olive oil over medium to high heat. Saute the minced meat until it changes color. Add the onion and stir until it withers. Add the tomato, spices, salt and pepper.
- Cook the minced meat for 30΄. Remove from the heat, remove the bay leaf, cinnamon stick and allspice. Add 50 gr. grated cheese.
- For the bechamel sauce
- Heat the margarine over medium heat. Gradually add the flour and stir constantly until it changes color, about 4΄. Stirring constantly, add the milk little by little. Add salt, pepper and nutmeg. Stir until it thickens to a creamy consistency, about 8΄. Remove from heat and add the egg yolks and the remaining grated gruyere (keep 1-2 tablespoons to sprinkle over the top.)
- Grease a ovenproof dish 22×32 cm. Spread half the aubergines in a layer.Spread half the minced meat on top. Continue with the rest of the aubergines and the rest of the minced meat and cover with the bechamel sauce.
- Sprinkle with 1-2 tbsps of the grated gruyere cheese.
- Bake at 180 ℃ for about 35΄.
If necessary, cover with foil for a while during baking.
Wholemeal flour is high in fiber, protein, iron and vitamins B1, B2 and B5.