Dukan Moussaka – Fabulously Healthy Protein and Vegetable Dish

Tags

aubergine, beef, cauliflower, crockpot, Dukan diet friendly, eggplant, Greek, low fat, meat sauce, protein, red pepper, slow cooker, vegetables

This is a complicated recipe. It’s not at all difficult, but there are many steps to it. It’s not a throw-together-right-after-work meal, but you can make it in stages over a couple of days; and that makes life a lot easier. The seed for this idea was planted when I made the Healthier Mac & Cheese using a cauliflower béchamel. I started wondering if I could use this sauce in a lasagna, but then it occurred to me that it’s actually Dukan friendly. So my thoughts turned towards adapting a classic dish to suit this protein and veg based diet. Lasagna was out due to the pasta, so what else could I make? Moussaka of course! Sadly the potato had to be replaced, but layers of red peppers compensated by lending their sweetness and bright colour to the dish.

On my first go at this experiment I tried to dry fry slices of aubergine (no oil is allowed in the diet) so as to keep with the traditional layering of meat and veg. That didn’t really go too well; aubergines like their olive oil. Also, I made the cauliflower sauce based on the mac & cheese recipe, which turned out a bit too watery and meant the top layer was very thin. So the second time round, I cooked the aubergine (eggplant) together with the meat in order to overcome the dryness issue, and made a thicker cauli sauce without the addition of water. There were less layers than traditional moussaka, but everything held together much better, and the result was tastier and much prettier!

I used the slow cooker to make the meat part, since this is by far the best method for cooking without oil or any other kind of fat. It’s also a great way to make minced meat sauces in general, as they always benefit from long simmering on low heat. I always leave my Bolognese on for a good 10 hours. If you don’t have a slow cooker I’m sure it would work just fine on the stovetop. Use water to gently cook the onion, then add the meat, and don’t forget to drain the fat before adding the rest of the ingredients. You want the result to be quite thick so watch the amount of liquid you add.

Before it’s cooked , the aubergine needs a bit of alone time with a good sprinkling of salt (don’t worry, it’s rinsed off!). This helps get rid of the bitterness that sometimes comes with this vegetable. I recently heard an interesting tip for those who grow their own aubergines; apparently if you plant them next to basil they’ll be less bitter to begin with!

As regards the preparation of this dish, what I did was make the meat sauce the first day. Then in the evening I made the cauliflower puree. Both went in the fridge overnight. The next day I made the peppers, mixed the puree with the rest of the topping ingredients, layered it all up in the baking dish and baked it. Broken up like that it’s not that big a deal really. And it’s well worth it! Oh, you could also use store bought roasted red peppers, but since they are usually preserved in oil it would be cheating a bit.

If you are not on the Dukan Diet, this is still a recommended recipe. It’s super healthy, low in fat, and very tasty. I suggest you sprinkle some grated cheese on top before baking! (Also allowed in the Consolidation phase of the diet)

Step 1

Slow Cooker Meat Sauce with Aubergines (Eggplant)

Ingredients

1 medium onion, chopped
3 Tbs water
500g minced lean beef
2 Tbs water
2 Tbs white wine vinegar
400g chopped tomatoes with juice + 2 Tbs water to rinse tin
1/2 cup tomato passata
2 medium aubergines, cut into chunks
1/2 tsp cinnamon
1/4 tsp freshly cracked pepper
1 bay leaf
Salt

Instructions

1. Prepare aubergines by putting the chunks into a colander and sprinkling with salt. Give them a shake and sprinkle again, so that all the pieces have salt on them. Leave for 20-30 minutes (on a plate, as the veg will release a bit of water).
2. Sautee the onion in the 3 tablespoons of water on medium low heat till softened. Add to the slow cooker. Or just put the raw onion in the slow cooker and save yourself a step – to be honest I doubt it makes much difference to the end result.
3. Put the pan back on the heat, turn it up to high, and add the 2 tablespoons of water followed by the minced meat. Stir continuously breaking up any clumps. The meat will release fat and juices and start bubbling. When it’s brown all over with no pink showing, add the vinegar. Stir well and let it all bubble till the liquid in the pan has reduced. Transfer meat to the slow cooker with a slotted spoon and discard the remaining fatty juices (this is a diet dish!).
4. Add the tomatoes, passata, cinnamon, bay leaf and pepper to the slow cooker. Stir well.
5. Rinse and strain the aubergine well. Add to the slow cooker and stir into the mixture.
6. Cook on low for 10 hours (I imagine it would be fine after 8, but I was out so I don’t know for sure!). If you are around give it a stir halfway through.

Step 2

Red Pepper Layer

Ingredients

2 red peppers (I used the long Greek ones, but bell peppers would be fine)

Instructions

1. Cut one side of a pepper from the stalk down to the bottom, then do the same on the opposite side. You want to end up with two big pieces, as wide and flat as possible. These will make up the layer that separates the meat from the topping. Don’t worry about the bottom or sides curling in, they will flatten a bit after they are softened. If necessary, measure the pepper pieces against the baking pan or dish that you will use. If needed, use another pepper.
2. Take a large frying pan with a lid, cover the bottom of the pan with water, lay the pepper pieces in it and turn the heat to medium. Cook covered till the peppers are well softened, turning once. Mine took about 30 minutes. My mum suggested that I try doing this in the microwave next time. I wish she’d said it earlier… Anyway, make sure they don’t catch on the bottom of the pan. If necessary turn the heat down a bit or add more water. Set aside.

Step 3

Cauliflower and Yogurt Topping – The Fake Béchamel

Ingredients

1 smallish head of cauliflower (I forgot to weigh it – I think it was probably about 600-700g). You want it to produce 2 cups of puree.
1 Tbs vinegar
1 tub (200g) Greek yogurt (2% fat)
2 eggs
1/4 tsp white pepper
1/4 tsp nutmeg
1/2 tsp salt

Instructions

1. Cut the cauliflower into florets and put in a pan with a fitted strainer. Add water to the bottom of the pan (don’t let it touch the bottom of the strainer), together with the vinegar. Cover with a tight fitting lid and steam the cauliflower till very soft. (Vinegar helps with the smell!)
2. Remove the cooked cauliflower and blend it well, till it’s very smooth. Let cool a little. You want two cups. If you have some leftover, use it as a healthy sauce for meat or fish (you can thin it out with milk if necessary).
3. Add the yogurt to the cooled cauliflower puree while stirring continuously, followed by the eggs, pepper, nutmeg and salt. Make sure it’s all well incorporated.

Step 4

The Dukan Moussaka – General Assembly!

Instructions

1. Preheat the oven to 200C. In a baking tin or dish, evenly spread the meat and aubergine sauce.
2. Lay the peppers on top, creating a layer and trying to cover the meat as well as possible.
3. Spoon the cauliflower mixture on top of the peppers and level it out. The dish I used is 16x25cm and everything fit perfectly.
4. Bake in the hot oven for 50-60 minutes, till it’s bubbling at the sides and firm on top. It will probably start to brown on the top, but mostly around the sides. I couldn’t get mine to brown all over. It didn’t matter!

Other Moussaka recipes – but none of them Dukan!
Moussaka by Brown Eyed Baker
Vegetable Moussaka by The Shiksa in the Kitchen
Leek Moussaka by The Perfect Pantry
And something a little different… Mussaka by FatFree Vegan Kitchen

Melitzanosalata: 2 Ways to make Aubergine (Eggplant) Dip

Tags

aubergine, dip, eggplant, melitzanosalata, salad, spread, vegetarian

You’ve probably come across the –salata ending on a couple of Greek salad/dip types of food, the most common being Taramosalata (it’s with an “o” not an “a”). Salata obviously means salad, and in some cases when it’s on the end of a word it refers to a dip or spread made out of whatever the first part of the word is. So taramosalata is a dip made with taramas (fish roe), tyrosalata is a dip made with tyri (cheese, usually feta), maidanosalata is a dip made with parsley, and the list goes on… Every Greek restaurant has at least some of these, and they are best eaten with crusty bread or in some cases chips (French fries). Greeks will rarely order a starter each, they mostly have a selection of nibbles in the middle of the table and share these before the main course arrives. And more often than not, these “mezes” are enough to feed an army, let alone the people at the table!

This dip is called Melitzanosalata because it’s made with melitzana, which means aubergine or eggplant depending on where you’re reading from. You may recall a previous post, where I used aubergines from a friend’s garden. I still had some left over and they were beginning to look very unhappy. Actually I’m surprised they lasted that long. So yesterday I decided to test a couple of recipes, to see which I liked more. They are both taken from Greek websites, so I’ll link because it’s the right thing to do, but I’ll save you a click by telling you you’d have to read Greek to make any sense!

I made small quantities because these were tests, and also because garlic is just about forbidden in this flat by a certain Mister. And these are pretty garlicky!

Both recipes start out with cooking the aubergines, preferably on a charcoal BBQ or an open flame. This is not possible in a flat, so I thought I’d stick them under the grill (broiler) till they blackened on all sides. You know, like we do peppers. Yeah, this is all good if you are aware of one thing. Aubergines explode. Literally. The first batch was ok, with a small piff and a few seeds popping out of one of the fruit. During the second round though I heard a loud (and I mean loud) bang, which I thought was a door slamming. It wasn’t. It was an aubergine Molotov that had just ruined the next half hour of my life (spent cleaning splotches of goo and seeds off the inside of my oven). I don’t know if pricking them beforehand would have helped. Anyhow, I saved most of the flesh and used it, hoping for the best. It was fine in the end, but I’m sure it would have tasted even better if the skins had fully charred and the insides softened more. Apparently, if you have a gas cooker (the ones with a flame instead of a hob) you can cook them on that. I have no idea how you would go about it though, so don’t hold me to it.

Melitzanosalata #1 – From Mount Athos (the place where no women are allowed. Yes, there is such a place in Greece. In this day and age!)
Serves 2

What you need:
3 small aubergines (eggplants)
1 small or ½ large roasted red pepper (from a jar)
1 garlic clove, peeled
2 Tbs olive oil
1 ½ Tbs vinegar
Salt & pepper

What you do:

1. Preheat grill (broiler). Place the aubergines on an oven rack or tray under the grill. Get them up close to save time. Grill until they are black on all sides. You want the skin to burn. You don’t want them to explode, but you’ll have to risk it because I don’t know how to avoid it. You can try pricking them first with a fork in a few places. Cross your fingers.
2. If all goes well, let the aubergines cool for a few minutes. Then cut into the skin at the top (where the stem is) and make a slit down to the bottom. Open up the skin and scoop out the flesh. Put it into a bowl and mash it with a fork. I used a knife and fork and sort of mashed/chopped it.
3. Chop the roasted red pepper and add it to the bowl.
4. Put the garlic, oil and vinegar in a food processor and whiz into a dressing.
5. Add half the dressing to the bowl with some salt and pepper, and stir it all well. Taste and add more dressing if necessary (I didn’t).
6. Put it in the fridge and leave it for a while so the tastes can mingle and get to know each other. While you clean your oven.

Note: This is really garlicky. It was a bit strong for my taste, but I’m not a huge garlic fan to begin with. I took some to my mum who is, and she loved it. It’s actually supposed to be like this, but you can adjust it to suit your palate. Original recipe on Matia website.

Melitzanosalata #2 – With Yogurt and Walnuts, by chef Argiro Barbarigou
Serves 4

What you need:
2 medium aubergines
4 Tbs olive oil
1 Tbs vinegar
1 clove garlic, mashed (or pressed through the garlic-press-thingy)
½ cup walnut crumbs (use a food processor to blend them until sand-like)
½ tub (100g) Greek yogurt (I used 2%)
Salt & pepper to taste

What you do:

1. Follow steps 1 & 2 from above.
2. Add oil, vinegar, garlic. Mix.
3. Add walnut crumbs. Mix.
4. If it’s cooled down enough add yogurt. Mix.
5. Refrigerate.

Note: This has a mellower taste. Original recipe (in Greek) here.

Enjoy both dips on top of crusty bread, rusks, or toasted baguette slices.

Other great looking recipes using aubergines:
Slow Cooker Punjabi Eggplant with Potatoes from The Perfect Pantry (I’ve tried this, love it!)
Spicy Grilled Eggplant and Zucchini Salad with Thai Flavors from Kalyn’s Kitchen
Italian Grilled Eggplant Cakes by Andrea Meyers
Easy Baked Eggplant Parmigiana by Food Blogga

Slow Cooker Turkey Sausages and Veg in the Red

Tags

aubergine, crockpot, dukan, eggplant, red pepper, slow cooker, tomato, tomato sauce, turkey sausages

The other day I was really stuck for ideas on what to make for dinner. I had some lovely aubergines (eggplant) in the fridge, from a friend’s garden, and really wanted to use them up. Then I remembered I also had red peppers, definitely on their last legs, so I wanted to combine the two. And then I had a light-bulb moment. I’m saying this because I rarely have light-bulb moments. Most of the time I have great ideas on what I should have made, after I’ve made something else. This results in an overflowing fridge and freezer, since the great ingredients I keep in there usually present themselves to me when it’s too late. This time, it was a genuine case of Eureka when I thought of the turkey sausages I’d just brought back from my mum’s where they were on holiday. Yes, all the contents of my fridge/freezer (well, the lucky ones anyway) took a recent vacation to my mum’s due to freezer problems I’ve mentioned in the past (too many times).

So, yes, happy days. I had sausages, I had lovely veg, and I had tinned tomatoes. Into the slow cooker they all went. The sausages were frozen but by the time I’d prepped the rest of the ingredients they were just thawed enough to slice into thick chunks (it’s summer in Greece, nothing stays frozen for long on the counter top). And to give credit where credit is due, I used this recipe for Mediterranean Eggplant Salad by Apron Strings as my base. Yum! Threw it all in with seasonings etc and voila! Heavenly smells served to create a huge appetite for a very tasty dinner. I was on a carbs-allowed-for-one-meal day of the Dukan Diet, and I was very good and made quinoa instead of pasta.

As there was a lot left over, The Mister got to try some the next day. (That sounded weird didn’t it? No he doesn’t only eat leftovers! He was away the first day. Glad we cleared that up before he reads this). This meal was quite interesting, because I combined it with white fish cooked in the frying pan with some low cal spray. Yes, it sounds weird eating turkey sausage with fish, but hey, you do what you gotta do when you’re eating the Dukan way. And it was actually very nice. Don’t ask what type of fish Ok I just looked it up on Google, and it seems that this fish (Glafkos in Greek) is in fact Blue Shark!! Wow, we had shark for dinner. Cool.

UPDATE ON 12TH FEBRUARY 2013
I’m updating this post today so I can enter it into the Recipes for Life blogger challenge over on Bangers & Mash. Vanesther is hosting this challenge for a charity organisation called SWALLOW, which supports adults with learning disabilities to lead more independent lives. I’m so happy to be posting something for such a good cause! SWALLOW organises cookery classes helping members learn to prepare simple, inexpensive and nutritious meals. I chose this recipe for two reasons. One, the ingredients are right, and two, when it comes to simple, inexpensive and nutritious you can’t go wrong with a slow cooker. For extra simplicity and lower cost, serve with rice or pasta. Also, ignore the onion flakes and use a proper onion – that was either me being very lazy or me being out of onions. Chop it up and add with everything else. Enjoy!

Serves 3-4

Ingredients

4 turkey sausages, thickly sliced (in Greece they’re called country style not sure if that’s the same in UK & US)
2 red bell peppers, cut into chunks
2 small aubergines (eggplants), cut into chunks
2 x 400g tins chopped tomatoes
1 Tbs onion flakes
1 Tbs sweet paprika
2 tsp cumin
2 tsp (ahem, Dukaners close your eyes) brown sugar
1 ½ tsp dried oregano
1 tsp coarse salt
Few grinds of pepper

Instructions

1. Chuck it all in the slow cooker. Stir as best you can.
2. Cook on high for about 5 hours, or on low for I imagine about 8 hours. I took the high option as I started late! It might be less on high if your sausages are fully thawed.
3. Enjoy with quinoa, cous cous, rice, or SHARK!