Eggplant Moussaka (Healthy Version)

May 09, 2023May 9, 20230 2
Healthy Eggplant Moussaka recipe made with meat substitute and brown rice
in Mediterranean

Prep

30 min

Cook

75 min

Ready In

105 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

cooking spray
3 large eggplants , peeled and cut into 1/2-inch-thick slices
1 large onion , chopped
5 large garlic cloves , minced
12 ounces ground meat substitute
28 ounces low-sodium italian tomatoes , drained and chopped , liquid reserved
2 cups cooked brown rice
1 teaspoon dried oregano
1/4 teaspoon ground allspice
1/4 teaspoon salt
1/4 teaspoon fresh ground pepper
1/4 cup chopped fresh parsley
3/4 cup fat free egg substitute
1/2 cup dried breadcrumbs

Nutrision Information

Servings Per Recipe
8
Calories
239
Sugar
5g
Fat
2g
Eggplant Moussaka is a traditional Mediterranean dish that is loved by many around the world. It is a hearty and filling meal that is often served as a main dish. This particular recipe offers a healthy twist on the classic, using meat substitute and brown rice to make it lower in fat and higher in fiber. The layers of eggplant, tomato sauce, and rice make for a satisfying and delicious combination, while the parsley and breadcrumbs on top provide a crunchy finish. This recipe is perfect for those who are looking for a vegetarian or gluten-free option for dinner, or who simply want to enjoy a healthy and comforting meal.

Instructions

1.Preheat oven to 375°F and coat a 9x13 baking dish with cooking spray.
2.Coat eggplant slices with cooking spray and bake for 20-25 minutes, until tender and browned.
3.In a large skillet, cook onion and garlic until softened.
4.Add meat substitute and cook until browned.
5.Stir in tomatoes, reserved liquid, rice, oregano, allspice, salt, and pepper.
6.Cook on medium heat for 10-15 minutes, until the sauce thickens.
7.Spread half of the mixture at the bottom of the baking dish.
8.Cover with a layer of eggplant slices, then repeat with another layer of sauce, and top with the remaining eggplant slices.
9.In a bowl, combine parsley, egg substitute, and breadcrumbs. Spread the mixture over the top of the eggplant.
10.Bake for 45-55 minutes, or until the top is golden brown and the filling is heated through.

PROS

Eggplant Moussaka is a healthy and satisfying vegetarian meal, filled with fiber and nutrients.
This recipe uses meat substitute and brown rice for extra protein and whole grain goodness.

CONS

Some people may find the texture of eggplant to be slimy or mushy when cooked.
Additionally, this recipe may not suit the taste buds of those who prefer meat and dairy in their meals.

HEALTH & BENEFITS

Eggplant is a low calorie vegetable that is high in fiber and antioxidants. It is also a good source of vitamins and minerals, including vitamin C, vitamin K, and potassium. Brown rice is a whole grain that is rich in fiber, vitamins, and minerals. It has been linked to lower cholesterol levels, better digestion, and improved heart health. Meat substitutes can be a healthy alternative to meat for those who are looking to reduce their intake of saturated fat and cholesterol.

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