Vegetarian moussaka

• Serves 4-6
• Freezableyes

Ingredients

• 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

Method

1. Preheat oven to 180°C (350°F) and grill or barbecue plate to medium-high heat.
2. Lightly spray eggplant with oil and grill or barbecue, turning once, for 3-5 minutes or until cooked through.
3. Set aside.
4. Spray a frypan with oil and cook onion, garlic and capsicum over medium heat for 5 minutes or until soft.
5. 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.
6. Combine ricotta cheese and milk in a bowl.
7. 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.
8. Repeat, then top with ricotta cheese mix.
9. Sprinkle with grated cheese, then evenly place sun-dried tomatoes on top.
10. Bake for 30-40 minutes or until golden brown.
11. Serve with bread rolls and salad.

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

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.

Nutrition

Australian Institute of Sport - From the "Survival Around the World" cookbook05 Nov 2018Option: 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. yes, Bakes and Grills, survival-around-the-worldBakes and Grills