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Dessert
High-Protein Frozen Fudgie Bars
High-Protein Rice Crispie Treats
Other
High Protein Taco Dip
High Protein Roasted Moussaka Stew
High-Protein Roasted Moussaka Stew
Moussaka recipes boast a host of healthy, anti-oxidant-rich ingredients, but the nutritional value is compromised by high-fat meat, generous use of olive oil, and a rich cheese layer. This hearty stew highlights the flavors of the vegetables and herbs, while sparing the diner extra calories and fat. Cook a pot on Sunday and reheat for an easy, healthy meal throughout the week.
Preheat oven to 375oF
Ingredients
cooking spray
3 medium eggplants, cubed or thinly sliced
1 large sweet onion, chopped
2 cloves garlic, minced or pressed
1 lb 96% lean ground beef
3 14.5 oz cans fire-roasted, diced tomatoes
1 quart beef broth (low-sodium if preferred)
½ cup brown rice*
2 Tbsp dried oregano
½ teaspoon cinnamon
1 bay leaf
½ tsp ground cumin
1 Tbsp plum vinegar (optional)
fresh ground pepper and sea salt to taste
top with fresh thyme or Romano cheese (optional)
Instructions:
1. Spread eggplant in a single layer on several cookie sheets and top with salt and pepper
2. Roast eggplant in the oven for 25-35 minutes, until outside is browned and chewy and middle is soft
3. In a large soup pot, spray cooking spray and sauté the onions until translucent; add garlic and cook for another minutes
4. Add the beef; break up and cook until lightly browned on the outside
5. Add roasted eggplant and remaining ingredients to the pot
6. Simmer for 1 to 1.5 hours; add extra water as needed
7. Remove bay leaf; add salt, pepper, and thyme to taste
Serves 6
Nutrition (1/6 of recipe or about 2 cups):
280 Calories, 24 g protein, 37 g carbs, 3 g fiber, 4.5 g fat, 1.5 g saturated fat, 700 mg sodium; 20% daily iron, 45% daily vitamin C
* omit the rice: 220 Calories; 25 g carbs