2019-06-01_Healthy_Food_Guide_UK_(2)

lWemanagedtoREDUCE

THECALORIESBY JUST

OVER 200perserving,

despiteusingthesame

quantityofmeatperperson.

Thisispartlybecauseweused

A MIXOFVERYLEAN

MINCEDBEEFANDLAMB

ratherthan100%lamb.

lOurfatcontentislessthan

halfthatofthestandard

moussaka,achievednotjust

withleanermeatbutalsoby

SWAPPINGTHEWHITE

SAUCE, traditionallymade

withbutter,flour,wholemilk,

aneggandparmesan,for

a saucebasedon0%FAT

GREEKYOGURTand

reduced-fatfetaandcheddar.

lThesechangesalsoCUT

THESATURATEDFAT

fromoverthree-quarters

ofa woman’srecommended

dailymaximum(20g)toless

thanhalfofthis.

lOurmakeoverboastsover

aTHIRDOFOUR30gDAILY

FIBRErecommendation,

comparedwitha fifth

inthetraditionalversion.

ThisisbecauseWEUSED

COURGETTESaswell

asaubergine,lefttheskinon

ourpotatoesandservedthe

dishwithbroccoli.

lOursisHIGHINCALCIUM

ANDIRON, duetotheyogurt,

extracheeseandbroccoli.

This rich lamb dish is usually loaded with calories and saturated fat, but with

a few adjustments and clever swaps, it sits happily in a healthy, balanced diet

PERSERVING

CLASSIC

RECIPE

OUR

MAKEOVER

686kcal 482kcal

34gprotein 48gprotein

41gfat 18gfat

16.5gsaturates 8.6gsaturates

34gcarbs 26.4gcarbs

10gsugars 10.4gsugars

6gfibre 12.3gfibre

1.2gsalt 1.1gsalt

193mgcalcium 310mgcalcium

3.9mgiron 5mgiron

tray with non-stick baking paper.

2 Put the aubergines in a single

layeronthepreparedtray,spray

withoilandseasonwithpepper.

Bakefor 10 minoruntiljusttender.

3 Spraya largenon-stickfryingpan

withoilandsetovera medium

heat.Addthelambandbeef

mince,garlicandoreganoand

cook,stirring,for2–3minuntil

themincehasalmostbrowned.

Addthepassata,courgettesand

potatoesandcookfor5 min.

4 Spreadhalfthesauceover

thebaseoftheprepareddish

andtopwithhalfthebaked

aubergineslices.Spreadover

theremainingminceanda final

layerofaubergine.Combinethe

yogurtwiththeeggina bowl

anddollopthemixtureover

theauberginelayer.Scatterthe

gratedcheesesoverthetop,then

bakefor 15 minoruntilgolden.

Servewiththesteamedbroccoli.

prep 20 min cook 30 min

serves 4

Spray olive oil

2 medium aubergines, cut into

5mm-thick slices

250g lean lamb mince

250g 5% fat beef mince

3 garlic cloves, crushed

2tsp dried oregano

400g passata

2 courgettes, grated

300g potatoes, skin on, grated and

squeezed of excess moisture

200g 0% fat greek yogurt

1 medium egg

Grating nutmeg

50g reduced-fat feta, crumbled

50g reduced-fat cheddar, grated

350g steamed broccoli, to serve

1 Heat the oven to 220°C/fan

200°C/gas 7. Spray a 1.5–2 litre

rectangular baking dish with

olive oil and line a large baking

RECIPE: MEGAN CAMERON. PHOTO: MARK O’MEARA

54 HEALTHY FOOD GUIDE JUNE 2019