Low Fat Traditional Greek Moussaka
Discover the comforting flavors of the Mediterranean with this Low Fat Traditional Greek Moussaka recipe, a lighter take on the classic dish that doesn’t skimp on taste. Tender roasted eggplant slices are layered with a rich, cinnamon-spiced lean ground beef and tomato sauce, then topped with a creamy, low-fat béchamel sauce infused with a hint of nutmeg and crumbled feta cheese for a tangy touch. Perfectly portioned into six servings, this healthier version of moussaka is ideal for weeknight dinners or entertaining, while also being lower in fat thanks to the use of skim milk and lean meat. Simple ingredients like canned tomatoes, dried herbs, and olive oil spray make it accessible and easy to prepare in just 90 minutes. Serve this golden, bubbling casserole with a crisp side salad for a wholesome meal that brings a taste of Greece to your table!
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Recipe Information
Ingredients
- 3 medium eggplant
- 1 canister olive oil spray
- 450 grams lean ground beef (90% lean or higher)
- 1 large yellow onion, finely chopped
- 3 cloves garlic cloves, minced
- 400 grams canned diced tomatoes (no salt added)
- 2 tablespoons tomato paste
- 0.5 teaspoons ground cinnamon
- 1 teaspoons dried oregano
- 1 teaspoons dried parsley
- 120 milliliters low-sodium chicken or vegetable broth
- 480 milliliters skim milk
- 3 tablespoons all-purpose flour
- 0.25 teaspoons nutmeg
- 50 grams low-fat feta cheese, crumbled
- 1 teaspoons salt
- 0.5 teaspoons black pepper
Instructions
Preheat your oven to 200°C (390°F).
Slice the eggplants into 1 cm (about 1/3 inch) thick rounds. Lay them on baking trays lined with parchment paper and lightly spray both sides with olive oil.
Roast the eggplant slices in the oven for 20 minutes, flipping them halfway through, until lightly golden. Remove and set aside.
In a large skillet over medium heat, brown the ground beef. Drain any excess fat and add the onion and garlic. Cook until the onion is soft and translucent.
Stir in the diced tomatoes, tomato paste, ground cinnamon, oregano, parsley, salt, and black pepper. Add the broth and simmer for 15 minutes, allowing the flavors to meld and the sauce to thicken.
Prepare the low-fat béchamel sauce: In a medium saucepan over medium heat, whisk together the flour and skim milk. Continue stirring constantly to prevent lumps.
Once the mixture thickens (after about 5-7 minutes), remove it from the heat and stir in the nutmeg and half of the crumbled feta cheese. Adjust seasoning with salt and pepper if needed.
Reduce the oven temperature to 180°C (355°F).
In a large baking dish, assemble the moussaka layers: Start with a layer of roasted eggplant slices at the bottom. Spread half of the meat sauce over the eggplant. Repeat the layering with the remaining eggplant and meat sauce.
Finish with an even layer of the béchamel sauce over the top. Sprinkle the remaining feta cheese evenly over the béchamel.
Bake the moussaka in the oven for 30 minutes or until the top is golden and bubbling.
Allow the moussaka to rest for 10-15 minutes before slicing and serving. Enjoy!
Nutrition Facts
Calories |
3967 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 316.1 g | 405% | |
| Saturated Fat | 33.4 g | 167% | |
| Polyunsaturated Fat | 1.1 g | ||
| Cholesterol | 379 mg | 126% | |
| Sodium | 5350 mg | 233% | |
| Total Carbohydrate | 173.0 g | 63% | |
| Dietary Fiber | 55.3 g | 198% | |
| Total Sugars | 100.8 g | ||
| Protein | 169.4 g | 339% | |
| Vitamin D | 5.4 mcg | 27% | |
| Calcium | 1306 mg | 100% | |
| Iron | 20.8 mg | 116% | |
| Potassium | 7114 mg | 151% | |
*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.
