This is a recipe for Beef and Butternut Squash Moussaka. It is a slightly altered version of the original which I found on the British Heart Foundation’s free Healthy Heart Recipe Finder app. It comes in as low in salt, fat, saturated fat and sugars when served in 100g (and probably still low double that!)
Low cal cooking spray (I use frylight)
1 onion (diced)
1 large carrot (diced)
300g 5% extra lean beef mince (I only used 225g as that’s what I had!)
3 garlic cloves (crushed – I used lazy garlic as my garlic press broke!)
250g butternut squash (cubed – about 1cm)
1 can (440g) chopped tomatoes (I used low salt variety)
500ml low salt stock (I used beef)
1 heaped tbsp tomato puree
1 tbsp oregano
Large pinch all spice
1 aubergine (sliced, 1cm thick. Cut this at last minute to avoid it going brown)
300g low fat greek yoghurt (this is 50g more than the original recipe said)
1 rounded tbsp cornflour
1 large egg
30g reduced fat cheddar (I used a bit more than the recipe called for but only a bit and mature to give lots of flavour)
1. Pre-heat oven to 180C, has 4, fan 170C (doesn’t need to be turned on until step 5.)
2. Couple of thumbnail sized spots of olive oil in large frying pan. Fry onions, garlic and carrot for 5 minutes or until going soft.
3. Add beef and cook for further 5 minutes
4. Add to pan butternut squash, chopped tomatoes, stock, tomato puree, cinnamon, oregano, all spice and cook over low heat for 25 minutes. No need to cover.
5. Meanwhile spray the aubergine lightly with oil then griddle on both sides until charred. Takes about 90 seconds per side on high heat.
6. Use a large gratin/roasting dish (mine was oval and 40cm long.) Pour the meat/squash into the bottom then great a top layer with the aubergine.
7. Mix yoghurt, cornflour, egg and cheese together. Season well with black pepper. Pour sauce over the aubergines. It might look quite thin if you’ve used a large dish but don’t worry.
8. I added an extra little bit of cheese, only about 40g to the top.
9. Bake for 30-40 minutes until golden/bubbling.
I served with baby gem lettuce which I like but my hubby didn’t! Would go well with chunky bread. This is a really good recipe for those who want to eat more healthily and not notice! Doesn’t taste any different to the higher fat versions. I’m sure it would be great with Quorn/meat substitute mince which I’ll try next. We’re trying to cut down salt and other things in our diets so did use and already had lots of low salt alternatives but the normal versions would do.