AIS Sports Nutrition

Vegetarian moussaka

Option: To make this a complete vegetarian meal, add ½ cup textured vegetable protein (TVP) mince to vegetable mixture. Add ¼ cup water to rehydrate TVP.

1 eggplant, sliced
olive or canola oil spray
1 onion, diced
1 teaspoon crushed garlic
½ red capsicum, deseeded and diced
2 zucchini, diced
6 button mushrooms, diced
440 g can diced tomatoes
150 g tomato paste
1 tablespoon soy sauce
½ teaspoon dried oregano
½ teaspoon dried basil
salt and freshly ground black pepper
375 g low-fat ricotta cheese
150 ml CARNATION Light & Creamy Evaporated Milk
5 potatoes, sliced and par-cooked (preferably steamed)
¼ cup grated low-fat cheese
¼ cup sliced sun-dried tomatoes (not in oil)
4 large or 6 small bread rolls
green salad, to serve

Preheat oven to 180°C (350°F) and grill or barbecue plate to medium-high heat. Lightly spray eggplant with oil and grill or barbecue, turning once, for 3-5 minutes or until cooked through. Set aside. Spray a frypan with oil and cook onion, garlic and capsicum over medium heat for 5 minutes or until soft. Add zucchini, mushrooms, tomatoes, tomato paste, soy sauce and herbs, season with salt and pepper, then simmer for 15 minutes or until the sauce thickens slightly. Combine ricotta cheese and milk in a bowl. Cover the base of a lasagne dish with a layer of potato slices, followed by a layer of eggplant, then a layer of vegetable mix. Repeat, then top with ricotta cheese mix. Sprinkle with grated cheese, then evenly place sun-dried tomatoes on top. Bake for 30-40 minutes or until golden brown. Serve with bread rolls and salad.

 

ANALYSIS per serve 
High Fuel
4
Low Fuel
6
Energy (kJ)
2877
1682 
Carbohydrate (g)
83
46 
Protein (g)
34
21 
Fat (g)
20
13
Calcium, Vitamin C

Serves: 4-6
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Athletes with high fuel needs (e.g. endurance athletes, athletes who are growing, athletes aiming to increase muscle mass) require extra carbohydrate-based ingredients and a larger serve size

Athletes with low fuel needs (e.g. skill-based athletes, athletes trying to reduce body fat) need to opt for a smaller serve size 

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