Heart-Healthy Traditional Moussaka
Indulge in the timeless flavors of Greece with a modern, health-conscious twist in this Heart-Healthy Traditional Moussaka. This lighter take on the classic comfort dish features layers of tender roasted eggplant and zucchini, a fragrant spiced filling made with lean ground turkey, and a creamy yet lighter béchamel sauce enriched with reduced-fat feta cheese. Seasoned with warming notes of cinnamon, allspice, and oregano, this moussaka delivers bold Mediterranean flavors while keeping sodium and fat in check. Perfect for a satisfying and nutritious family dinner, this recipe balances tradition with wellness. It’s easy to prepare, reheats beautifully, and is garnished with fresh parsley for an extra pop of flavor and color.
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Recipe Information
Ingredients
- 2 large eggplant
- 1 large zucchini
- 4 tablespoons olive oil
- 1 pound lean ground turkey
- 1 medium yellow onion, finely chopped
- 3 cloves garlic, minced
- 0.5 teaspoons cinnamon
- 0.5 teaspoons ground allspice
- 1 teaspoons dried oregano
- 1 14-ounce can crushed tomatoes, no salt added
- 2 tablespoons low-sodium tomato paste
- 2 cups low-fat milk
- 2 tablespoons whole wheat flour
- 2 tablespoons unsalted butter or olive oil spread
- 0.5 cup reduced-fat feta cheese, crumbled
- 0.5 teaspoons ground black pepper
- 0.5 teaspoons salt
- 2 tablespoons fresh parsley, chopped (optional garnish)
Instructions
Preheat your oven to 375°F (190°C).
Slice the eggplants and zucchini into 1/4-inch-thick rounds. Lightly salt the slices to draw out moisture and set aside for 15 minutes. Pat dry with a paper towel.
Brush the eggplant and zucchini slices with 2 tablespoons of olive oil. Arrange them on two baking sheets and roast in the oven for 20 minutes, flipping halfway, until tender and lightly golden.
While the vegetables are roasting, heat a large skillet over medium heat and add the remaining 2 tablespoons of olive oil.
Add the chopped onion and garlic to the skillet. Sauté for 3-4 minutes until softened.
Add the ground turkey, breaking it apart with a wooden spoon. Cook for 7-8 minutes until browned.
Stir in the cinnamon, allspice, oregano, crushed tomatoes, and tomato paste. Simmer on low heat for 10 minutes to thicken. Adjust seasoning with salt and pepper, then remove from heat.
To make the béchamel sauce, melt the butter or olive oil spread in a medium saucepan over medium heat. Whisk in the flour and cook for 1-2 minutes, stirring constantly.
Gradually whisk in the milk and cook for 5-7 minutes until thickened. Stir in the crumbled feta cheese until melted. Season with black pepper.
In a 9x13-inch baking dish, layer half the roasted eggplant slices, half the roasted zucchini slices, and half of the turkey mixture. Repeat layers with the remaining eggplant, zucchini, and turkey mixture.
Pour the béchamel sauce evenly over the top, smoothing it with a spatula.
Bake in the oven for 30-35 minutes, until the top is golden and bubbly.
Let the moussaka cool for 10-15 minutes before serving. Garnish with chopped parsley if desired.
Nutrition Facts
Calories |
2429 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 138.5 g | 178% | |
| Saturated Fat | 46.6 g | 233% | |
| Polyunsaturated Fat | 6.5 g | ||
| Cholesterol | 465 mg | 155% | |
| Sodium | 6856 mg | 298% | |
| Total Carbohydrate | 177.8 g | 65% | |
| Dietary Fiber | 54.0 g | 193% | |
| Total Sugars | 113.4 g | ||
| Protein | 152.3 g | 305% | |
| Vitamin D | 5.5 mcg | 27% | |
| Calcium | 1609 mg | 124% | |
| Iron | 15.2 mg | 84% | |
| Potassium | 6181 mg | 132% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
