Veg And Barley Mousaka
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Eggs, Dairy | Vegetarian | 1 | Servings | |
INGREDIENTS
| 2 | Eggplants sliced and cooked | |
| in nonstick pan at 350 | ||
| degrees until soft | ||
| 3 | Potatoes, I use red for low | |
| GI | ||
| 3 | Onions chopped | |
| 6 | Cloves garlic chopped, I | |
| like garlic | ||
| 8 | c | Mushrooms sliced |
| 3/4 | c | Barley cooked in 1 1/2 cup |
| favorite broth | ||
| 1 1/2 | t | Cinnamon |
| 1 | T | Oregano |
| 1 | t | Thyme |
| 2 | c | Chopped tomatoes, up to 3 |
| 1 | Zuccini sliced | |
| Salt, pepper to taste | ||
| White sauce topping, see | ||
| below | ||
| Nutmeg | ||
| 1/2 | c | Flour |
| 3 | c | Milk |
| 1/2 | c | Egg substitute, equivalent |
| to 2 eggs | ||
| Salt and pepper |
INSTRUCTIONS
I have adapeted this recipe from 1,000 Low-Fat Vegetarian Recipes by Sue Spliter. The recipes in this book are not very low fat by my standards but there are some ideas. Note this recipe is huge. I use a very large pan. Suggest you cut it in half for a 9inch x 13 inch pan. Put potatoes, onions and mushrooms in a non-stick wok with a little water (about 1/4 cup) simmer until potatoes almost done. Add tomato, salt, zuccini, pepper, barley, cinnamon, oregano, thyme and garlic. Cook an additional 5 mintues. Put eggplant in bottom of dish. spoon over the potato-mushroom mixture. Top with white sauce topping and sprinkle with nutmeg. Bake at 350 degrees until lightly brown on top (about 45 min) Cool 5 to 10 minutes before cutting. White Sauce Topping: Heat 2 cups of the milk to almost bolilig. Stir the flour into the remaining cup of milk. Pour into the hot milk stirring constantly and cook until a thick sauce forms. Stir part of the hot sauce into the egg substitute mixture then stir that mixture into the rest of the hot sauce. Add salt and pepper to taste. Posted to fatfree digest V97 #172 by Barb Beck <barb@owlnut.rr.ualberta.ca> on Aug 6, 1997
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Nutrition (calculated from recipe ingredients)
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Calories: 1741
Calories From Fat: 264
Total Fat: 29.8g
Cholesterol: 244.6mg
Sodium: 3731.8mg
Potassium: 5702.8mg
Carbohydrates: 289.9g
Fiber: 46.8g
Sugar: 79.7g
Protein: 96g