📂 Meat
#Meats
#High Protein
#Low Carb
#International Food
Light Eggplant and Chicken Moussaka
🍆 The classic Greek recipe in a fitness version. Layers of roasted eggplant and juicy minced chicken meat, broiled without heavy béchamel.
🛒 Ingredients
- 2 Large eggplants
- 14 oz Minced chicken
- 7 fl oz Crushed tomato
- 5.3 oz 0% Greek yogurt
- 1 Egg
- Cinnamon and Oregano
🍆 Fit Moussaka: The Taste of Greece Without the Guilt
Traditional moussaka is an exquisite dish, but between frying the eggplants, the lamb meat, and the thick layer of béchamel, it turns out to be a very heavy meal. This smart version bakes the eggplants without oil, uses minced chicken breast for the filling, and tops the dish with a light Greek yogurt-based sauce, preserving the Mediterranean essence with a fraction of the calories.
🍗 Why it is exceptionally healthy
- Skin Anthocyanins: By keeping the eggplant skin, we consume nasunin and anthocyanins, antioxidants that protect the cell membranes of the brain.
- Lean Protein: Substituting lamb for minced chicken breast reduces the saturated fat intake to almost zero, maintaining an optimal protein load.
- Probiotic Fake Béchamel: Greek yogurt provides a creamy texture, calcium, and lactic ferments, being much more digestible than flour with butter.
📝 Step-by-Step Preparation
- Baked Eggplants: Wash and cut 2 large eggplants (approx. 1.3 lbs / 600g) into 0.4-inch (1 cm) slices. Place them on baking trays with parchment paper, add a pinch of salt, and spray with a little EVOO. Bake at 400°F (200°C) for 20 minutes until tender.
- The Chicken Sofrito: Chop 1 onion (3.5 oz / 100g) and 1 garlic clove. Sweat in a pan with 1 tbsp (15ml) of EVOO. Add 14 oz (400g) of minced chicken meat and sauté until it changes color.
- The Greek Touch: Add 7 fl oz (200ml) of crushed natural tomato, 1 teaspoon of oregano, 1/2 teaspoon of cinnamon powder (the secret of original moussaka), and salt and pepper to the chicken. Let simmer and reduce for 15 minutes.
- The Light Topping: In a bowl, mix 5.3 oz (150g) of plain Greek yogurt (0% fat), 1 beaten egg, a pinch of nutmeg, and 0.7 oz (20g) of grated parmesan cheese.
- Assembly: In an oven-safe dish, place a layer of eggplants, then a layer of the meat mixture, another layer of eggplants, and cover everything with the yogurt mixture.
- The Broil: Bake at 400°F (200°C) for 15-20 minutes until the surface is golden and set. Let rest for 10 minutes before cutting so the portions remain firm.
