• Prep Time:
  • Cooking Time:
  • Serves: 6 Servings

Moussaka with Onion-Nut Sauce (And Potato)

  • Recipe Submitted by on

Category: Casseroles, Greek

 Ingredients List

  • ------------------------------ONION-NUT SAUCE------------------------------
  • 1 lb Onions; finely chopped
  • 1/3 c Walnuts; pieces, chopped
  • Olive oil spray
  • 1 ts Herbes de provence
  • 1/4 ts Fennel seeds; optional
  • Salt
  • Freshly ground pepper
  • Cinnamon; large pinch


16 oz Eggplant; or more
8 oz Zucchini; or less

1 lb Tomatoes; peeled
2 Cloves garlic; minced
1/4 c Chopped parsley; or more to
Salt and pepper; optional
-your recipe, or
2 c Skim milk
1/4 c Nonfat dry milk powder; (or
-2-cup 1%-milk)
2 tb Unbleached flour
1 ts Canola oil; or
Diet margarine; (2 to 3 tsp)

2 Eggs; or equivalent
1/2 c Grated parmesan cheese
1/4 ts Nutmeg; freshly grated
1 tb Fresh lemon juice
Lemon zest; to taste

1 lb Potatoes; thinly sliced
1 tb Diet margarine; or olive
-oil, or unsalted butter

MAKE THE ONION-NUT SAUCE: Chop and blend all ingredients in a food
processor. Spray a medium non-stick pan. Saute the mixture over medium
heat, stirring often, for about 10 to 12 minutes. Optional: allow mixture
to brown for enhanced flavors. Adjust seasonings and set aside.

CUT VEGETABLES lengthwise into 3" by 1/4" slices. GRILL/SEAR both sides
over medium-high heat, adding olive oil spray or olive oil as needed. May
be browned a few slices at a time or all at once, flipping often. Set aside
when done.

TO MAKE TOMATO SAUCE: 1-cup of prepared tomato sauce (e.g., Mediterranean
style) may be substituted; add garlic and parsley. BRIEFLY immerse tomatoes
in boiling water; remove from water and peel, then dice them fine. Heat
about 1/3 cup oil in another large pot over medium heat. Add tomatoe,
parsley and garlic and saute without browning; let the vegetables cook down
until soft (about 20 mins); add salt and pepper; set aside.

MAKE 2 cups low-fat thin white sauce. Beat eggs in a small bowl. Add about
1/4 cup hot milk mixture into beaten eggs, then whisk egg mixture into milk
mixture. Set aside. Stir Parmesan into the milk mixture, then season to
taste with salt, pepper, nutmeg, and lemon juice.

ABOUT 1 hour before serving: wash the potato(es), peel, and slice very thin
(2mm). Preheat oven to 350degF (180 C).

ASSEMBLE CASSEROLE: Spray a 15x9-casserole. Pouring about three streaks of
cream sauce between each layer, and reserving most of the sauce for last,
layer as follows: potatoes, onion sauce, tomato sauce, zucchini, and
eggplant. Dot the top with your margarine, oil, or butter.

BAKE for about 45 to 60 minutes, or until the potatoes are soft and the
surface is nicely browned. Allow to stand for about 5 minutes before
cutting. Makes 6 entrees. Could serve 8 to 10.

MasterCook estimate per sixth: 223 CALORIES: Carbs 30g; Protein 12.6g;
Total fat 6.8 g (26.5%); Cholesterol 67 mg; Sodium 518 mg; Fiber 4.8 g

Modified from Vegetarian Cooking of the Mediterranean: From Gibraltar to
Istanbul. By Cornelia Schinharl. (Barron's 0812098072: Hong Kong)

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