Ingredientes para Lighter Lamb Moussaka
- 1 medium eggplant (about 2 cups)
- 1.5 cups reduced sodium beef broth
- 1 medium onion (about 1 cup)
- 2 cloves garlic, minced
- 6 ounces ground lamb
- 1/2 cup reduced fat feta cheese, crumbled
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped
- 2 tablespoons margarine
- 2 tablespoons all-purpose flour
- 2 cups skim milk
- 1.5 cups reduced sodium beef broth
- cooking spray
- salt, to taste
- pepper, to taste
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Cómo preparar Lighter Lamb Moussaka
- **Prepare the Béchamel Sauce:** Melt 2 tablespoons of margarine in a medium saucepan over medium heat. Whisk in 2 tablespoons of all-purpose flour and cook, stirring constantly, for 2-3 minutes until smooth and lightly browned (roux).
- Gradually whisk in 2 cups of milk and 1 cup of beef broth. Continue stirring until the sauce thickens to a creamy consistency, about 5-7 minutes. Season with salt and pepper to taste.
- **Prepare the Eggplant:** Spray a large skillet with vegetable cooking spray. Add 1 medium eggplant, peeled and diced (about 2 cups), and 1/2 cup of beef broth. Cook over medium heat, stirring occasionally, until tender, about 8-10 minutes.
- Remove eggplant and set aside, reserving the cooking liquid.
- **Cook the Lamb:** Spray the same skillet with vegetable cooking spray. Add 1 medium onion, chopped (about 1 cup), and 2 cloves garlic, minced. Cook until softened and lightly golden, about 5 minutes.
- Add 6 ounces of ground lamb. Cook, breaking it up with a spoon, until browned and no longer pink, about 10 minutes. Drain off any excess fat.
- Stir in 1/2 cup crumbled feta cheese, 1/4 cup chopped fresh parsley, and 1/4 cup chopped fresh mint. Season with salt and pepper to taste.
- **Assemble and Bake:** Preheat your oven to 350°F (175°C). Lightly spray a medium-sized baking dish (approximately 9x13 inches) with vegetable cooking spray.
- Layer half of the cooked eggplant in the prepared dish. Top with the lamb mixture. Spread the remaining eggplant over the lamb.
- Pour the béchamel sauce evenly over the top.
- Bake for 30-35 minutes, or until the sauce is golden brown and bubbly. Let stand for 10 minutes before serving.
Nutrition Information (Approximate per serving)
Sodium
5 g
Sugar
13g
Fat
16g
Carbs
4g
