Monday, January 7, 2008

Roasted Moussaka Stew: A High Protein/Low-Fat Recipe

Moussaka recipes boast a host of healthy, anti-oxidant-rich ingredients, but the nutritional value is compromised by high-fat meat, generous use of olive oil, and a rich cheese layer. This hearty stew highlights the flavors of the vegetables and herbs, while sparing the diner extra calories and fat. Cook a pot on Sunday and reheat for an easy, healthy meal throughout the week.

Preheat oven to 375oF


Cooking Spray

3 medium eggplants, cubed or thinly sliced

1 large sweet onion, chopped

2 cloves garlic, minced or pressed

1 lb 96% lean ground beef

3 14.5 oz cans fire-roasted, diced tomatoes

1 quart beef broth (low-sodium if preferred)

½ cup brown rice*

2 Tbsp dried oregano

½ teaspoon cinnamon

1 bay leaf

½ tsp ground cumin

1 tbsp plum vinegar (optional)

fresh ground pepper and sea salt to taste

top with fresh thyme or Romano cheese (optional)


  1. Spread eggplant in a single layer on several cookie sheets and top with salt and pepper
  2. Roast eggplant in the oven for 25-35 minutes, until outside is browned and chewy and middle is soft
  3. In a large soup pot, spray cooking spray and sauté the onions until translucent; add garlic and cook for another minutes
  4. Add the beef; break up and cook until lightly browned on the outside
  5. Add roasted eggplant and remaining ingredients to the pot
  6. Simmer for 1 to 1.5 hours; add extra water as needed
  7. Remove bay leaf; add salt, pepper, and thyme to taste.

Serves 6

Nutrition (1/6 of recipe or about 2 cups):

280 Calories, 24 g protein, 37 g carbs, 3 g fiber, 4.5 g fat, 1.5 g saturated fat, 700 mg sodium; 20% daily iron, 45% daily vitamin C

* omit the rice: 220 Calories; 25 g carbs

Jean offers nutrition coaching for weight loss, muscle gain, or any of your personal goals at her office in the Alico building in downtown Waco, TX right in the heart of central Texas. She also offers personal training services at Ironhorse gym on the corner of Franklin and 17th, which is also very convenient to downtown Waco. Contact information can be found on her personal website.

No comments: