Beef and grilled vegetable moussaka recipe
|Photo: Beef and grilled vegetable moussaka|
The Lebanese Recipes Kitchen (The home of delicious Lebanese Recipes and Middle Eastern food recipes) invites you to try Beef and grilled vegetable moussaka recipe. Enjoy the Middle Eastern Cuisine and learn how to make Beef and grilled vegetable moussaka.
Add veggies to this Greek favourite and you've got a meal that's hearty and healthy, not to mention freezer-friendly!
To Prep 1:00
To Cook 1:20
2 small (about 200g each) red capsicums, quartered, deseeded
Olive oil spray
2 medium (about 1kg) eggplant, cut lengthways into 1cm-thick slices
3 large (about 500g) zucchini, trimmed, cut lengthways into 1cm-thick slices
45g (1/2 cup) dried (packaged) multigrain breadcrumbs
2 tbs finely grated parmesan
2 tbs finely grated reduced-fat cheddar
Mixed salad leaves, to serve
Meat sauce 1/2 tsp olive oil
1 brown onion, finely chopped
2 garlic cloves, crushed
500g extra-lean beef mince
1 x 800g can no-added-salt chopped tomatoes
1 tsp dried oregano
500ml (2 cups) skim milk
2 tbs reduced-fat dairy spread
40g plain flour
Pinch of ground nutmeg
1 egg, lightly whisked
Step 1 To make the meat sauce, brush a large non-stick frying pan with oil. Heat over medium-low heat. Add the onion and garlic and cook, stirring, for 7 minutes or until onion is soft. Increase heat to medium-high. Add the mince and cook, stirring with a wooden spoon to break up any lumps, for 3 minutes or until the mince changes colour. Add the tomato and oregano, and bring to the boil. Reduce heat to medium-low. Simmer for 30 minutes or until sauce thickens.
Step 2 Meanwhile, preheat grill on medium. Line a baking tray with foil. Place the capsicum, skin-side up, on the lined tray. Spray with olive oil spray. Cook under grill for 6 minutes or until charred and blistered. Transfer to a plastic bag and set aside for 5 minutes (this helps lift the skin). Peel and halve lengthways. Place half the eggplant on the lined tray. Spray with olive oil spray. Cook under grill for 4 minutes each side. Transfer to a plate. Repeat, in 2 more batches, with zucchini and remaining eggplant.
Step 3 To make the bechamel sauce, place the milk in a saucepan over medium heat. Bring just to a simmer. Remove from heat. Melt the dairy spread in a saucepan over medium-low heat. Remove from heat and stir in the flour. Place over medium heat and cook, stirring, for 1 minute or until the mixture bubbles. Remove from heat. Gradually add the milk, whisking until smooth. Place over medium heat and cook, stirring, for 2 minutes or until the sauce thickens and comes to the boil. Simmer for 1 minute. Transfer to a heatproof bowl. Stir in nutmeg. Set aside for 5 minutes to cool slightly. Whisk in the egg.
Step 4 Preheat oven to 180°C. Line 2 baking trays with foil. Combine breadcrumbs, parmesan and cheddar in a bowl.
Step 5 Divide half the eggplant among six 500ml (2-cup) capacity freezerproof, ovenproof dishes. Arrange the zucchini over the eggplant. Spoon over half the meat sauce. Layer with the remaining eggplant, capsicum and remaining meat sauce. Spoon over the bechamel sauce and sprinkle with the breadcrumb mixture. (To freeze, see notes.)
Step 6 Bake in oven for 35-40 minutes or until set and golden. Set aside for 5 minutes to cool. Serve with mixed salad leaves.
To freeze: At the end of step 5, cover dishes with 2 layers of plastic wrap and 1 layer of foil. Place in the fridge for 4 hours to chill. Label, date and freeze for up to 3 months. To thaw and reheat: Thaw in the fridge overnight. Preheat oven to 180°C. Remove the plastic wrap and foil. Continue from step 6.
Fat saturated 4.00g
Fat Total 10.00g
Carbohydrate sugars -
Carbohydrate Total 29.00g
Dietary Fibre 8.50g
Australian Good Taste - September 2007 , Page 72
Recipe by Alison Roberts
More from the Lebanese Recipes Kitchen:
Eggplant and potato moussak
Low-fat moussaka roll
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