Low Sodium Moussaka
Indulge in the comforting layers of this *Low Sodium Moussaka*, a lighter take on the classic Mediterranean dish that doesn’t skimp on flavor. Perfect for those watching their sodium intake, this recipe features tender eggplant and golden fried potatoes, paired with a rich, aromatic ground beef sauce made with no-salt-added tomato products and warm spices like cinnamon and nutmeg. A creamy homemade béchamel sauce, topped with just the right amount of Parmesan, ties everything together, creating a casserole that's golden, bubbly, and utterly satisfying. With its focus on fresh ingredients and vibrant Greek-inspired flavors, this low sodium moussaka is a heart-healthy dinner option that your whole family will savor. Serve it warm, garnished with a sprinkle of fresh parsley, and enjoy a guilt-free, wholesome comfort food experience.
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Recipe Information
Ingredients
- 2 large Eggplants
- 2 large Potatoes
- 4 tablespoons Olive oil
- 1 medium Onion
- 3 large Garlic cloves
- 500 grams Ground beef
- 2 tablespoons No-salt-added tomato paste
- 400 grams No-salt-added diced tomatoes
- 0.5 teaspoons Black pepper
- 0.5 teaspoons Cinnamon
- 0.25 teaspoons Nutmeg
- 4 tablespoons All-purpose flour
- 500 milliliters Milk
- 50 grams Grated Parmesan cheese
- 50 grams Unsalted butter
- 2 tablespoons Fresh parsley
Instructions
1. Preheat your oven to 180°C (350°F).
2. Slice the eggplants and potatoes into 1/4-inch thick rounds.
3. Heat 2 tablespoons of olive oil in a large non-stick pan over medium heat. Fry the eggplant slices in batches until golden brown on both sides, adding more oil if necessary. Set aside on a paper towel to drain.
4. In the same pan, add the potato slices and lightly fry for 5 minutes on each side, then drain and set aside.
5. In another pan, heat 1 tablespoon of olive oil and sauté the chopped onion until translucent, about 5 minutes. Add minced garlic and sauté for another minute.
6. Add the ground beef, breaking it apart with a spatula, and cook until browned.
7. Stir in the no-salt-added tomato paste and cook for 2 minutes. Add the no-salt-added diced tomatoes, black pepper, cinnamon, and nutmeg. Lower the heat and let simmer for 15 minutes.
8. For the béchamel sauce, melt the unsalted butter in a saucepan. Stir in the flour and cook for about 1-2 minutes.
9. Gradually whisk in the milk until smooth, and cook for about 5-7 minutes until the sauce thickens. Remove from heat and stir in half of the grated Parmesan cheese.
10. In a greased 9x13-inch baking dish, layer half of the potatoes, then half of the eggplants. Spread the meat sauce evenly over the eggplants.
11. Add another layer of potatoes and eggplants. Pour the béchamel sauce over the top and sprinkle with the remaining Parmesan cheese.
12. Bake in the preheated oven for 45-50 minutes, or until the top is golden and bubbly.
13. Let cool for 10 minutes before serving. Garnish with chopped fresh parsley.
Nutrition Facts
Calories |
3548 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 217.5 g | 279% | |
| Saturated Fat | 86.3 g | 431% | |
| Polyunsaturated Fat | 5.7 g | ||
| Cholesterol | 561 mg | 187% | |
| Sodium | 1529 mg | 66% | |
| Total Carbohydrate | 275.2 g | 100% | |
| Dietary Fiber | 52.3 g | 187% | |
| Total Sugars | 82.5 g | ||
| Protein | 157.2 g | 314% | |
| Vitamin D | 5.7 mcg | 28% | |
| Calcium | 1613 mg | 124% | |
| Iron | 22.3 mg | 124% | |
| Potassium | 8684 mg | 185% | |
*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.
