LENA’S GLUTEN FREE-LOW CAL-LOW CARB, DELICIOUS MOUSSAKA
Moussaka is one of the most popular and delicious Greek dishes. Being Greek myself, I LOVE this dish. However, the original recipe calls for a layer of potatoes, and flour in making the bechamel sauce, which of course they both add a lot of flavour to the recipe but since I suffer from PCOS, I am insulin resistant, and I am allergic to gluten, I can’t have them, cause they make me sick instantly. I had to come up with a recipe that doesn’t sacrifice anything from the taste and texture, but everything from the calories and carbs. And so .. VOILA!!! My recipe of GLUTEN FREE – LOW CAL – LOW CARB, DELICIOUS MOUSSAKA, where you don’t have to feel guilty for indulging into it.
MATERIALS:
For the meat sauce:
- 2 pounds ground meat (you can use beef, or beef/lamb, beef/chicken, whatever you prefer; just keep in mind that mixing two kinds of ground meat, always adds more taste)
- 2 onions
- 1/2 bunch italian parsley
- 4 garlic cloves
- 1 can of crushed tomatoes (or you can use fresh tomatoes which you crush with a blender, personally I prefer this option best)
- 1/4 cup of olive oil (don’t be afraid of using olive oil, is good for your skin and health, and especially for your heart)
- salt and pepper to taste
- a pinch of cinnamon (optional, but I find that it adds to the taste)
For the layers:
- 3-4 eggplants
- olive oil
- salt (optional)
For the top (instead of bechamel sauce):
- 7 egg whites
- a pinch of cream of tartar
- a pinch of nutmeg
- 1 or 2 egg yolks (optional)
- 1/2 cup grated parmesan or romano cheese
PREPARATION:
1. Cut your eggplants in thick slices and leave in salted water for 30 minutes (it takes the bitterness away).
2. Strain the eggplants, dry them with paper kitchen towels and grill them or roast them after you sprinkle some olive oil on them and optionally, some salt. Make sure they are well cooked because they will not cook more when you bake the dish.
3. When ready, set them aside.
Next, prepare the meat sauce. In a sauce pan, add the olive oil, and when it starts to heat up, add the onions and garlic well minced and let them caramelize. Add the ground meat and stir with a spoon until the meat is well browned. Add the parsley well minced, the tomatoes, salt pepper and cinnamon. Let it cook for about 30 minutes in medium – high heat while making sure there is enough liquid in the sauce. When ready, remove from heat and let it covered for about 10-15 minutes.
Take a dish and brush the bottom and sides with olive oil. Make one layer with half the eggplants, pour half of the sauce, make a second layer using the rest of the eggplants and top with the rest of the meat sauce.
Now prepare the egg whites. Beat the egg whites until stiff in a stand mixer (or hand mixer if you don’t have a stand one).
Add the cream of tartar, nutmeg and the grated cheese of your choice. If you wish, you can also add 1 or 2 yolks for more flavor and color. Beat VERY LIGHTLY to mix ingredients well.
Spread this meringue mixture on top of the eggplant/meat sauce layers. Bake @ 370 for about 15-20 minutes or until the meringue has a golden-brown color. Let it cool down for 10 minutes, cut and serve. I like to serve it with some Greek salad, but you can serve it any way you prefer.
BON APPETIT! (and guilty free) 😉
– Lena
Tags: Gluten free, PCOS diet, Recipes, Recipes for Diabetics, Weight Loss