Vegetable Moussaka Recipe

Vegetable Moussaka
Vegetable Moussaka

Prep Time: 25 minutes

Cook Time: 35 minutes

Total Time: 1 hour

Category: Vegetarian

Cuisine: American

Vegetable Moussaka

Vegetable Moussaka – Per serving:    135 calories (9% calories from fat), 1 g. total fat ( 0 saturated fat), 5 g protein, 28 g carbohydrates, 5 g dietary fiber, 1 mg cholesterol, 70 mg sodium, 460 mg potassium

Ingredients

  • olive oil cooking spray
  • 1 large eggplant, cut into 1/4 inch thick rounds
  • 1 onion, chopped
  • 1 tablespoon slivered almonds
  • 1 28-ounce ( 411 g) can no-salt-added crushed tomatoes
  • 1/4 cup (28 g) currants
  • 1 teaspoon ground cinnamon
  • 1 teaspoon ground cumin
  • 1/4 cup (12 g) packed chopped fresh mint
  • 2 teaspoons fresh lemon juice
  • freshly ground pepper
  • 2 1/2 cups (537.5 g) cooked brown rice
  • Yogurt Sauce
  • 1 cup (228 g) plain nonfat yogurt
  • 3 tablespoons chopped fresh mint
  • 1/8 teaspoon salt (optional)
  • freshly grated pepper
  • 1/2 teaspoon grated lemon zest

Instructions

  1. Preheat oven to 375°F. Lightly coat a large nonstick baking sheet with cooking spray. Place the eggplant slices on the sheet and lightly coat with more cooking spray. Bake for 20 minutes, turning once.
  2. While the eggplant is baking, coat a large nonstick saucepan with cooking spray. Add the onion and almond; sauté for 3 minutes until onion is soft. Add the tomato, currants, cinnamon, cumin, mint and lemon juice. Simmer for 5 minutes. Season with pepper and stir in rice. Set aside.
  3. Prepare the sauce by combining the yogurt, mint, salt (if using), pepper, and lemon zest. Refrigerate until ready to serve.
  4. Line the bottom and sides of a 9-inch square baking dish with half of the eggplant slices. Fill with the tomato-rice mixture. Top with the remaining eggplant slices. Cover with aluminum foil and bake for 1 hour on a baking sheet to protect your oven from spills. Remove from the oven and allow to rest for 15 minutes. To serve, cut into squares and top with a dollop of yogurt sauce.

Notes

Diabetic exchanges:    1 1/2 carbohydrate (bread/starch)

Nutrition Facts

Vegetable Moussaka

Serves 8

Amount Per Serving
Calories 135
% Daily Value*
Total Fat 1 1.5%
Saturated Fat 0 0
Trans Fat
Cholesterol 1 0.3%
Sodium 70 2.9%
Total Carbohydrate 28 9.3%
Dietary Fiber 5 20%
Sugars
Protein 5
Vitamin A Vitamin C
Calcium Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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