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Home > Vitafriendspku > Recipes > Rice and Eggplant Moussaka
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Rice and Eggplant Moussaka

  • RECIPE MAKES: 4
  • PREP TIME: 20 min
  • COOK TIME: 70 min (including 30 min of stand time)
  • THIS RECIPE IS PROTEIN FREE

Moussaka is an eggplant (or potato) based dish, which is common in the Balkans and Middle East. Many other versions exist, including those that are layered and served hot, as is our version, layers of eggplant, rice, and a top layer of a “cheese” sauce. What’s not to love?

FILLING

step 1

Cut eggplant into 5mm thick slices. Place eggplant in a strainer, sprinkle both sides with salt, stand 30min. Rinse eggplant of juices, dry with absorbent paper.

step 2

Heat ½ the oil in a large non-stick fry pan to medium. Fry eggplant, in batches, both sides, until just browned. Set aside on paper towel. Pre-heat oven to 180°C. Grease a 1.5L ovenproof dish.

step 3

Heat remaining oil in the same fry pan, cook garlic, and onion 5min., until onion is just soft. Add water, cook uncovered, 5 min., until liquid evaporates. Add undrained tomatoes, paste, cinnamon, sugar, and parsley, simmer, uncovered, 8-10min., until sauce thickens slightly. Stir in cooked rice and cheese. Set to one side.

WHITE SAUCE

step 4

Melt butter over a low heat, in a medium sized saucepan.  Add cornflour, stir constantly, until mixture just bubbles and cornflour is blended in smoothly. Gradually stir in the milk alternative, continue cooking, 5min., until sauce boils and thickens.  Remove from heat, stir in cheese. 

ASSEMBLY AND COOK

step 5

Place 1/3 of the eggplant slices over base of prepared dish, top with ½ the rice mixture, then ½ the remaining eggplant, remaining rice mixture, and then the remaining eggplant.  Spread white sauce over eggplant, sprinkle with nutmeg.

step 6

Bake moussaka in hot oven, 30min., until browned on top and just bubbling.


 

STORAGE 

 

Leftover moussaka with rice stays fresh in an airtight container, in the refrigerator for 2-3 days.  

 

TOP TIP

 

*1/2 cup (100g) uncooked low protein rice will yield the 1 ½ cups cooked low protein rice needed for this recipe.

 

Try including a layer of sliced cooked potato, into the moussaka if your protein allowance permits.

 

Serve with a tasty green salad for a complete meal.

 


 

  • FILLING
  • 1 large (500g) eggplant
  • Table salt
  • 2 Tbsp olive oil
  • 1 tsp crushed garlic
  • 1 brown onion, peeled, finely diced
  • 2 Tbsp water
  • 400g can crushed tomatoes
  • ½ Tbsp tomato paste
  • 1 tsp each ground cinnamon, white sugar
  • 2 Tbsp finely chopped, flat leaf parsley
  • 1 ½ cooked low protein rice* (i.e., Mevalia)
  • 2 Tbsp dairy free grated parmesan cheese (i.e., BioCheese Diary free Parmesano)
  • ½ tsp ground nutmeg
  • WHITE SAUCE
  • 3 Tbsp butter or dairy free margarine
  • 1/3 cup pure cornflour
  • 1 2/3 cups low protein milk alternative
  • 1/3 cup dairy free grated parmesan cheese (i.e., BioCheese Dairy Free Parmesano)