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Old 06-10-2012, 02:50 PM   #1
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Low Carb Moussaka?

DH as requested I figure out how to do a LC Moussaka... has anyone ever done something like this?

Not sure how I would do a Bechamel sauce as I don't do soy flour..
any suggestions?
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Old 06-10-2012, 02:55 PM   #2
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I've made a Bechamel with Carbalose flour and also with quinoa flour. Both worked fine.

The rest of moussaka is fairly LC anyway, right?

Do you have a recipe you've used pre-LC?? That would give us a great starting point!
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Old 06-10-2012, 02:59 PM   #3
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I sure do Charski!
I just was unsure about the Bechamel. I think it would be very easy to do LC!

I will try it.. I did NOT know that Carbalose didn't have soy! For some reason I thought it did and have never used it. I am so glad I asked. I think in this case Carbalose could be a great addition to my LC kitchen.

I will just have to try it out and see how I do with it.
Thank you.
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Old 06-10-2012, 03:02 PM   #4
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Oh and Charski,

I've been meaning to thank you so much for your wonderful, very uplifting post the other day in my thread when I was really struggling. It helped me very much.
XOXO!
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Old 06-10-2012, 04:28 PM   #5
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This recipe is what I use for Bechamel

TNT Instant Béchamel, Veloute
Dry Mix:
2 c. Carbalose plus 2 tbs.
1- 4oz. cube butter
¾ tbs. salt
¾ tbs. coarse pepper, freshly ground is best
*Onion powder to taste and other herbs as desired
Place everything in Cuisinart and whirl until the mix is like coarse sand.

1 serving: 3 tbs. mix ½ c. liquid
4 servings: ¾ c. mix 2 c. liquid

For white sauce or Béchamel sauce.
2 c. Hood Milk or half cream half water
¾ c. mix
Make slurry and cook until thickened
Pinch nutmeg if desired or add herbs to taste

Veloute Sauce:
2 c chicken stock or beef stock (strong)
Pinch of onion powder
¾ c. mix
Method:
*Onion powder
It is optional but I thought it disguised the
Carbalose taste. Method is make a slurry and cook on low for 3 minutes once it comes up to a boil turn heat down, keep stirring with a whisk. When using the large amount use hand held blender.
Keeps well in Ziplock bag in freezer
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Old 06-10-2012, 06:53 PM   #6
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I have a Greek Moussaka recipe on my website. Let me go grab it:

This recipe is not for induction due to the flour in the topping. If you want to try using xanthan gum or guar gum to thicken the topping instead, those on Induction could have this wonderful dish. I’d use about 1/4 tsp. and wait and see in a couple minutes how thick it gets. If too thin, add about another 1/4 tsp. Remember to either lightly dust the xanthan gum into the sauce gradually, stirring constantly, or mix it into the melted butter up front. I’ve been making this same recipe for nigh on to 40 years. The Carbalose flour is the only ANA change I had to make to the original recipe! Once I made this version of Moussaka, I simply quit looking for BETTER Moussaka recipes. It’s as good as any I ever ate in Greece. If already in OWL, a couple tablespoons of red wine added to the tomatoes is a very good flavor addition, but this is not included in nutritional info below. This recipe takes a little time to prepare, but makes an excellent dish for company with a nice Greek salad. This casserole freezes well and just seems to get better tasting for doing so![B]

CASSEROLE INGREDIENTS:

12 oz. sliced eggplant (one very large one or 2 smaller)
1/3 c. olive oil
½ yellow onion, chopped
16 oz. canned tomatoes, crushed well
1½ lb. lean ground beef
¼ tsp salt
Dash black pepper
½ tsp. oregano
Pinch cinnamon
1 clove minced garlic
1 c. Parmesan cheese, grated
Pinch salt

TOPPING INGREDIENTS:

¼ c. butter, melted
5 T. Carbalose Flour
½ c. heavy cream
1 c. water
¼ tsp. salt
Dash white pepper
¼ tsp. nutmeg
2 beaten eggs
2 tsp. lemon juice
¼ c. crumbled feta cheese

DIRECTIONS: Soak eggplant slices in salted water 20 minutes. Drain and pat dry on paper towels. Coat with Carbalose flour. Preheat oven to 450º. Grease oblong casserole dish with dab olive oil. Add eggplant, turning to coat on both sides with oil. Bake 20 minutes. Turn off oven and let eggplant stand while you do the next phase.

Heat remaining olive oil in large skillet. Add onion, garlic and saute 3-4 minutes until translucent. Add meat and saute until no longer pink. Carefully strain off grease onto the cooling eggplant. Now add the tomatoes (and 2 T. red wine, if using) to the drained meat in the skillet. Simmer 5-10 more minutes. Turn off fire and let cool while you prepare the topping.

For the topping, melt the butter in medium skillet over medium heat. Stir in the Carbalose flour and cook 1 minute. Add water in a thin stream, stirring constantly to thin down the flour paste ever so gradually. Add salt, pepper, nutmeg and cinnamon. Slowly stir in cream, simmer 1-2 more minutes and set aside.

Now preheat oven to 350º. Grease a 9×13 glass/ceramic casserole dish. Layer 1/3 eggplant, 1/3 meat mixture, 1/3 parmesan cheese (repeat 1-2 more times , until things run out). Bake 15-20 minutes. Remove from oven.

In a bowl, beat the eggs and slowly whisk into the cooling cream topping mixture. Add the lemon juice and crumbled feta cheese. Taste and season with salt & white pepper to taste. Carefully spoon over the half-baked casserole. Sprinkle with nutmeg and pop back into oven until topping is beginning to puff and brown slightly, about 35 minutes or so. Cool 10 minutes and cut into 8 squares.

NUTRITIONAL INFO: Makes 8 servings, each containing:

516 calories
40 g fat
10.7 g carbs
3.8 g fiber
6.9 g NET CARBS
30 g protein
770 mg sodium
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Last edited by buttoni; 06-10-2012 at 06:57 PM..
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Old 06-10-2012, 06:55 PM   #7
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Quote:
Originally Posted by daisyHair View Post
Oh and Charski,

I've been meaning to thank you so much for your wonderful, very uplifting post the other day in my thread when I was really struggling. It helped me very much.
XOXO!
You know I love ya, gal - I hate to see you down on yourself!

I don't think Carbalose has any soy in it but definitely check the ingredients before you buy it. I KNOW the quinoa flour doesn't, and it will thicken up nicely too.

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Old 06-11-2012, 09:22 AM   #8
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Yeah!!!!!!!!!!!!!!
Thanks so much for the recipes. I am excited to try this.. I'll let everyone know how it turns out.

Love the idea of freezing... this is one recipe I can see myself having portion control issues with!

Buttoni, heading over to your site! I have not seen it yet.
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Old 06-11-2012, 09:26 AM   #9
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The recipe I normally use specifies a mixture of béchamel and Greek yoghurt with egg yolk. I have sometimes done it with just the Greek yoghurt/egg yolk/cheese topping, and it works fine, although the béchamel addition does improve it a bit.
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Old 06-11-2012, 09:27 AM   #10
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Buttoni..
I just signed up for email on your site.. the roast beef sandwich looks really interesting..

Barbo the Veloute Sauce looks really interesting and something that would be very nice for chicken breasts.. I get tired of chicken sometimes!
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Old 06-11-2012, 12:29 PM   #11
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DaisyHair, I'm glad you signed up! I have over 500 recipes on the site now. A little something to please everyone, I hope.
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