Add veggies to this Greek favourite and you’ve got a meal that’s hearty and healthy, not to mention freezer-friendly!
Ingredients
- 2 small (about 200g each) red capsicums, quartered, deseeded
- Olive oil spray
- 2 medium (about 1kg) eggplant, cut lengthways into 1cm-thick slices
- 3 large (about 500g) zucchini, trimmed, cut lengthways into 1cm-thick slices
- 45g (1/2 cup) dried (packaged) multigrain breadcrumbs
- 2 tablespoons finely grated parmesan
- 2 tablespoons finely grated reduced-fat cheddar
- Mixed salad leaves, to serve
Meat sauce
- 1/2 teaspoon olive oil
- 1 brown onion, finely chopped
- 2 garlic cloves, crushed
- 500g extra-lean beef mince
- 1 x 800g can no-added-salt chopped tomatoes
- 1 teaspoon dried oregano
Bechamel sauce
- 500ml (2 cups) skim milk
- 2 tablespoons reduced-fat dairy spread
- 40g plain flour
- Pinch of ground nutmeg
- 1 egg, lightly whisked
Method
- Step 1To make the meat sauce, brush a large non-stick frying pan with oil. Heat over medium-low heat. Add the onion and garlic and cook, stirring, for 7 minutes or until onion is soft. Increase heat to medium-high. Add the mince and cook, stirring with a wooden spoon to break up any lumps, for 3 minutes or until the mince changes colour. Add the tomato and oregano, and bring to the boil. Reduce heat to medium-low. Simmer for 30 minutes or until sauce thickens.
- Step 2Meanwhile, preheat grill on medium. Line a baking tray with foil. Place the capsicum, skin-side up, on the lined tray. Spray with olive oil spray. Cook under grill for 6 minutes or until charred and blistered. Transfer to a plastic bag and set aside for 5 minutes (this helps lift the skin). Peel and halve lengthways. Place half the eggplant on the lined tray. Spray with olive oil spray. Cook under grill for 4 minutes each side. Transfer to a plate. Repeat, in 2 more batches, with zucchini and remaining eggplant.
- Step 3To make the bechamel sauce, place the milk in a saucepan over medium heat. Bring just to a simmer. Remove from heat. Melt the dairy spread in a saucepan over medium-low heat. Remove from heat and stir in the flour. Place over medium heat and cook, stirring, for 1 minute or until the mixture bubbles. Remove from heat. Gradually add the milk, whisking until smooth. Place over medium heat and cook, stirring, for 2 minutes or until the sauce thickens and comes to the boil. Simmer for 1 minute. Transfer to a heatproof bowl. Stir in nutmeg. Set aside for 5 minutes to cool slightly. Whisk in the egg.
- Step 4Preheat oven to 180°C. Line 2 baking trays with foil. Combine breadcrumbs, parmesan and cheddar in a bowl.
- Step 5Divide half the eggplant among six 500ml (2-cup) capacity freezerproof, ovenproof dishes. Arrange the zucchini over the eggplant. Spoon over half the meat sauce. Layer with the remaining eggplant, capsicum and remaining meat sauce. Spoon over the bechamel sauce and sprinkle with the breadcrumb mixture. (To freeze, see notes.)
- Step 6Bake in oven for 35-40 minutes or until set and golden. Set aside for 5 minutes to cool. Serve with mixed salad leaves.
Nutrition
1410 kj
Energy
10g
Fat Total
4g
Saturated Fat
8.5g
Fibre
32g
Protein
29g
Carbs (total)
All nutrition values are per serve
Notes
To freeze: At the end of step 5, cover dishes with 2 layers of plastic wrap and 1 layer of foil. Place in the fridge for 4 hours to chill. Label, date and freeze for up to 3 months. To thaw and reheat: Thaw in the fridge overnight. Preheat oven to 180°C. Remove the plastic wrap and foil. Continue from step 6.
- Author: Alison Roberts
- Image credit: Alan Benson
- Publication: Australian Good Taste
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