Thursday, September 8, 2011

a healthier crockpot style moussaka

This recipe was originally in the book "The Biggest Loser: 6 weeks to a healthier you" on page 218. I diverged at a couple points from the original after making it the first time. Also, since we were taking it to a picnic, this one was made in mind of using in a crockpot where the original was meant to be baked in an oven.
Ingredients:

1 very large eggplant (two pound) or 2 medium eggplants (about a pound to pound 1/4 each)
extra virgin olive oil or olive oil spray
salt

Meat mixture:
2 tsp extra virgin olive oil
1 pound of lean ground turkey
1 1/4 cups yellow or white onion chopped
3/4 cup chicken broth (fat free preferrably)
1 cup tomato puree
3/4 cup diced tomato
4 Tbsp tomato paste
1 tsp dried oregano or 1 Tbsp fresh chopped
1 tsp ground cinnamon
1 Tbsp honey or raw agave syrup

Bechamel sauce:
3 Tbsp extra virgin olive oil
1/4 cup 100% whole wheat flour (next time I am going to try quinoa flour or something similar)
1/4 tsp ground black pepper
1 1/2 Tbsp minced garlic
1 1/2 cups 1% milk ( I am considering trying unsweetened almond milk in this, did not this time in case anyone at the gathering this was made for had a nut allergy)
3/4 cup chicken broth (fat free)
1/2 cup green onions / scallions chopped (both green and white parts)
3/4 cup sun-dried tomatoes, chopped fine

Final ingredient:
1/3 cup Parmesan cheese grated fine

Preperation of eggplant:
Remove stem and remove a thin slice from the round bottom (to expose the inside flesh) and slice into 3/8" thick rounds. Arrange on a wire rack and sprinkle with course salt on both sides. Let set for 15 - 20 minutes. Using paper towels, blot dry the surface of the eggplant slices. Spray lightly (very lightly) the slices on both sides with olive oil. There are three ways to prepare, grilling on a bbq grill, roasting in an oven or cooking them on a flattop. The best method would be to roast in the oven one the wire rack at 425 degrees for about fifteen to twenty minutes until lightly golden and tender. Alternatively, cook them at the same temp on your grill or flattop until lightly golden brown and delicious.

Reasoning for this step in the preperation. The salting is to help remove excess moisture and the prior cooking again helps precook them and remove a bit more moisture. The first time I made the original recipe I did not do this (as it was not in the directions) and the dish, while tasting great was very soupy, almost watery. Eggplant is like a sponge, it will give and absorb moisture. This removing the water now, allows for it to absorb the flavors of the meat and bechamel while it is cooking in the crockpot. Also because of the salting to remove moisture now, I did not add any into the bechamel as it was originally written.
Remove eggplant to a safe container until ready to assemble. I cooked the eggplant and meat the night before, cooking the sauce and assembling and final cooking of the moussaka the day of the party.

Cooking the meat mixture:
In a large, heavy saucepan, heat the oil over medium high heat. Add the ground turkey and onion. Cook for five or so minutes until the meat is no longer pink, stirring to break up the turkey. Using a potatoe masher works great to break up the meat during this step. Add the chicken broth, tomato puree, diced tomato, tomato paste, oregano, nutmeg, cinnamon and honey. Simmer, stirring occasionally, for about thirty minutes to an hour or so until the mixture is thick and seemingly almost dry. Think of a thick bolognese sauce.  The picture below was about a third of the way through cooking and still had plenty of cooking down to do yet. I did a triple batch so it took considerably longer.


Bechamel Sauce:
In a two quart sauce pan over medium heat, heat the oil. Whisk in the flour and pepper, while constantly stirring with a whisk for one to two minutes. Add in the garlic and continue cooking until the garlic is soft and tender. Think of making a rue for cajun cooking to thicken a sauce. You want a light golden color for maximum thickening power. Pour in the milk and broth and continue cooking over low to medium low heat, stirring constantly to prevent scorching of the milk. Cook until thick and bubbly. If you are stirring and stirring and the mixture after three to five minutes has not begun to thicken, gradually increase the heat while stirring.
Remove from heat and stir in the green onions and sun dried tomatoes and set aside.

Assembly: A single recipe will be good for a three quart crockpot, a double will fill a larger crockpot for a party. Lightly spray or brush the inside of the crockpot with a little olive oil. Line the bottom of the crockpot with the eggplant slices, scoop on a layer of the meat and then lightly cover with the sauce and a sprinkling of the cheese. Place another layer of eggplant on top and press down (a potatoe masher works great for pressing this together) and add another layer of meat, sauce and cheese repeating until either the crockpot is full or out of ingredients. Try and have just enough bechamel sauce to cover the last layer of eggplant and sprinkle with cheese. Cover the crockpot and cook on high for a couple of hours.

This was the end results after less then a half hour at yesterday's picnic party. Which was a double recipe of the above.

No comments:

Post a Comment