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Moussaka

Yield 2 casseroles, 4 servings each
We divided this layered Greek casserole into two dishes so you can enjoy one immediately and freeze the other for later use. Bake straight from the freezer at 375°, uncovered, for 1 hour. Cover with foil and bake an additional 30 minutes or until thoroughly heated. Or thaw in the refrigerator overnight and bake 40 minutes or until the top is bubbling and casserole is thoroughly heated.

Ingredients

  • Eggplant:
  • 3 peeled eggplants, cut into 1/2-inch-thick slices (about 3 pounds)
  • 1 teaspoon kosher salt
  • Cooking spray
  • 1/4 teaspoon freshly ground black pepper
  • Meat mixture:
  • 1 teaspoon olive oil
  • 1 1/4 cups minced onion (about 1 large)
  • 4 garlic cloves, minced
  • 1 pound ground chicken breast
  • 1/2 cup uncooked bulgur
  • 1 1/2 tablespoons minced fresh mint
  • 1/4 teaspoon freshly ground black pepper
  • 1/8 teaspoon kosher salt
  • 1/8 teaspoon ground allspice
  • 1 (28-ounce) can diced tomatoes, undrained
  • Topping:
  • 1 tablespoon butter
  • 2 tablespoons all-purpose flour
  • 1 cup fat-free milk
  • 2 garlic cloves, crushed
  • 1/2 cup (2 ounces) feta cheese
  • 1/4 teaspoon ground nutmeg
  • 1 cup plain low-fat yogurt

Nutrition Information

  • calories 230
  • caloriesfromfat 20 %
  • fat 5.1 g
  • satfat 2.7 g
  • monofat 1.3 g
  • polyfat 0.4 g
  • protein 20 g
  • carbohydrate 29.4 g
  • fiber 9.4 g
  • cholesterol 48 mg
  • iron 1.3 mg
  • sodium 581 mg
  • calcium 167 mg

How to Make It

  1. Preheat oven to 425°.

  2. To prepare eggplant, place eggplant on several layers of paper towels; sprinkle evenly with 1 teaspoon salt. Cover with additional paper towels; let stand 10 minutes, pressing down occasionally. Lightly coat each slice with cooking spray; sprinkle with 1/4 teaspoon pepper. Arrange eggplant in a single layer on 2 baking sheets. Bake at 425° for 8 minutes. Turn eggplant slices over. Rotate baking sheets; bake an additional 8 minutes.

  3. To prepare meat mixture, heat oil in a large nonstick skillet over medium-high heat. Add onion, 4 garlic cloves, and chicken; sauté 6 minutes or until chicken is done. Stir in bulgur, mint, 1/4 teaspoon pepper, 1/8 teaspoon salt, allspice, and tomatoes; bring to a boil. Cover, reduce heat, and simmer 20 minutes. Remove from heat; cool completely.

  4. To prepare topping, melt butter in a medium saucepan over medium heat. Add flour, stirring with a whisk until well blended. Gradually add milk, stirring with a whisk until blended. Add 2 garlic cloves; bring to a boil. Reduce heat to low; cook 2 minutes or until thickened, stirring constantly with a whisk. Pour milk mixture into a food processor; add feta and nutmeg. Process until smooth; stir in yogurt.

  5. Coat 2 (8-inch) square baking dishes with cooking spray. Divide half of eggplant slices between each dish; top each with 1 cup meat mixture. Repeat procedure with remaining eggplant and the remaining 2 cups meat mixture. Pour 1 1/4 cups topping mixture over each. Bake at 425° for 35 minutes or until top is bubbling.