Healthy Courgette Moussaka
This healthy courgette moussaka has layers of meat sauce with griddled courgettes, topped with an enriched white sauce. It's a delicious, healthy family meal which is ideal for meal prep and freezes well.
Equipment
- oven proof baking dish approx 12 x 8 inch (30 x 20cm)
- frying pan with lid
- griddle or frying pan
Ingredients
Meat Sauce
- 1 tablespoon olive oil
- 1 onion peeled and finely chopped
- 1 clove garlic peeled and very finely chopped
- 500 g minced beef or lamb
- 400 g canned tomatoes
- 1 tablespoon tomato puree
- 1 teaspoon ground cinnamon
- 1 tablespoon chopped parsley
Courgettes
- 4 courgettes medium-sized, approx 450g total weight
- 1 tablespoon olive oil
White Sauce
- 400 ml milk
- 2 tablespoon cornflour
- 2 eggs
- salt and pepper
Instructions
Meat Sauce
- Heat 1 tablespoon olive oil in a frying pan over a medium heat. Fry the onions for 5 minutes until they start to caramelise. Add the garlic for the final minute.1 tablespoon olive oil, 1 onion, 1 clove garlic
- Push the onions to the side of the pan. Add the minced beef. Break up the meat and fry for a couple of minutes until browned.500 g minced beef or lamb
- Add the canned tomatoes and tomato puree. Add the cinnamon and chopped parsley and season to taste. Cover the pan and simmer gently for 20 minutes.400 g canned tomatoes, 1 tablespoon tomato puree, 1 teaspoon ground cinnamon, 1 tablespoon chopped parsley, salt and pepper
White Sauce
- Add the cold milk to a saucepan and stir in the cornflour. Season well.400 ml milk, 2 tablespoon cornflour
- Place the pan on a medium-high heat and bring the sauce up to a simmer, whisking constantly. The sauce will start to thicken. Remove from the heat and set aside to cool.
- Preheat the oven to 180 degrees (160 fan, 350 fahrenheit)
Courgettes
- Meanwhile, trim the ends from the courgettes and cut lengthways into slices about ¼ inch thick. Brush with the remaining olive oil. Heat a frying pan or griddle pan and cook the courgettes in a single layer for 5 minutes per side. You'll need to do this in 2 batches.4 courgettes, 1 tablespoon olive oil
Assembly
- Layer half of the courgettes into an ovenproof baking dish. Spread half of the meat sauce over the top. Add a further layer of courgettes and meat sauce.
- Beat the eggs in a small jug or cup. Add to the cooled white sauce and whisk until completely smooth. Pour the sauce over the moussaka.2 eggs
- Bake the courgette moussaka in a preheated oven for 30 minutes.
Notes
-
- This recipe makes 4 generous servings. If you are making the dish for children, you will probably have leftovers
- If you want to add extra fibre to your courgette moussaka, add a drained can of haricot or cannellini beans to the meat. The meat will go further and you'll probably get 6 servings
- Use dairy free milk to make the sauce if needed. I'd recommend oat milk or soya milk
- If you like, you can add a little grated cheese to the top of the moussaka
Nutrition
Calories: 360kcalCarbohydrates: 20.7gProtein: 35.4gFat: 16.1gSaturated Fat: 1.9gFiber: 3.5gSugar: 12.1g
Tried this recipe?Let us know how it was!
