Low Fat Traditional Moussaka
Indulge in the comforting flavors of Mediterranean cuisine with this delicious and guilt-free Low Fat Traditional Moussaka recipe. Featuring tender roasted eggplant slices, a savory, spiced meat sauce made with lean ground beef or turkey, and a light, velvety béchamel topping, this healthier spin on the classic dish is perfect for those seeking a lower-calorie option without sacrificing flavor. Unique seasonings like cinnamon, allspice, and sweet paprika elevate the dish, while using egg whites and low-fat milk in the sauce keeps it creamy yet light. Ready in just over an hour, this baked moussaka is ideal for family meals or dinner parties, offering the ultimate balance of hearty and wholesome. Perfect for healthy eating enthusiasts and fans of Mediterranean comfort food, this recipe is sure to become a new favorite.
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Recipe Information
Ingredients
- 2 large eggplant
- 1 can olive oil spray
- 500 g lean ground beef (or ground turkey for an even lighter option)
- 1 medium, diced onion
- 2 cloves, minced garlic
- 400 g canned diced tomatoes (no added salt)
- 2 tbsp tomato paste
- 0.5 tsp ground cinnamon
- 0.5 tsp ground allspice
- 1 tsp sweet paprika
- 1 tsp salt
- 0.5 tsp black pepper
- 500 ml low fat milk
- 3 tbsp all-purpose flour
- 30 g parmesan cheese, grated
- 1 pinch nutmeg
- 2 egg whites
Instructions
Preheat your oven to 200°C (400°F).
Slice the eggplants into 1 cm (about 1/3 inch) thick rounds and lay them out on a lined baking sheet.
Lightly spray both sides of the eggplant slices with olive oil spray and roast in the oven for 15-20 minutes or until softened. Set aside.
In a large skillet over medium heat, cook the lean ground beef (or turkey) until browned, breaking it up as it cooks. Remove any excess fat, if necessary.
Add the diced onion and garlic to the skillet and cook for another 5 minutes until softened.
Stir in the canned diced tomatoes, tomato paste, ground cinnamon, ground allspice, paprika, salt, and black pepper. Simmer the mixture for 15 minutes, stirring occasionally, until thickened. Remove from heat.
To make the béchamel sauce, heat the low fat milk in a small saucepan over medium heat until warm.
In a separate bowl, whisk together the all-purpose flour and a small amount of the warm milk to create a smooth paste. Slowly whisk the paste back into the saucepan with the milk and cook, stirring constantly, until the mixture thickens.
Remove the béchamel sauce from heat and stir in the grated Parmesan cheese, a pinch of nutmeg, and the egg whites. Mix until smooth.
In a lightly greased baking dish, layer half of the roasted eggplant slices, followed by the meat sauce, and then the remaining eggplant slices. Spread the béchamel sauce evenly on top.
Bake the moussaka in the preheated oven for 30 minutes, or until the top is golden brown and bubbling.
Allow the moussaka to cool for 10-15 minutes before slicing and serving. Enjoy!
Nutrition Facts
Calories |
4121 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 339.9 g | 436% | |
| Saturated Fat | 44.9 g | 224% | |
| Polyunsaturated Fat | 1.0 g | ||
| Cholesterol | 455 mg | 152% | |
| Sodium | 5166 mg | 225% | |
| Total Carbohydrate | 163.4 g | 59% | |
| Dietary Fiber | 49.8 g | 178% | |
| Total Sugars | 94.3 g | ||
| Protein | 188.6 g | 377% | |
| Vitamin D | 6.6 mcg | 33% | |
| Calcium | 1318 mg | 101% | |
| Iron | 20.7 mg | 115% | |
| Potassium | 6811 mg | 145% | |
*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.
