Low Sodium Musaca
Elevate your dinner game with this hearty and flavorful 'Low Sodium Musaca,' a healthier twist on the classic Mediterranean comfort dish. Packed with layers of oven-roasted eggplant and potatoes, a rich ground meat sauce infused with cinnamon and oregano, and a creamy, nutmeg-laced béchamel topping, this recipe delivers maximum flavor with minimal sodium. Perfect for those looking to enjoy a lower-sodium yet deeply satisfying meal, it’s a showstopper you can feel good about serving. With simple prep steps and wholesome ingredients like fresh parsley, low-sodium tomato paste, and unsalted butter, this savory casserole is ideal for family dinners or entertaining guests. Bake it to golden perfection and let the aromas transport you to the flavors of the Mediterranean.
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Recipe Information
Ingredients
- 2 large eggplant
- 3 medium russet potatoes
- 4 tablespoons olive oil
- 1 medium onion, finely chopped
- 2 garlic clove, minced
- 1 pound ground beef or lamb
- 2 tablespoons low sodium tomato paste
- 14 ounce can canned low sodium diced tomatoes
- 1 teaspoon dried oregano
- 0.5 teaspoon ground cinnamon
- 0.5 teaspoon ground black pepper
- 2 tablespoons all-purpose flour
- 2 cups milk
- 0.25 teaspoon nutmeg
- 2 tablespoons unsalted butter
- 0.5 cup grated Parmesan cheese
- 0.25 teaspoon ground white pepper
- 2 tablespoons fresh parsley, chopped
Instructions
Preheat the oven to 400°F (200°C).
Slice the eggplants and potatoes into 1/4 inch thick rounds. Brush both sides with 2 tablespoons of olive oil and place on baking sheets.
Roast the eggplant and potatoes in the oven for 20 minutes, flipping halfway through, until they are tender and lightly browned. Set aside.
Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the onion and garlic, cooking until soft and translucent, about 5 minutes.
Add the ground beef or lamb to the skillet and cook until browned, breaking it apart with a spoon, about 7-10 minutes.
Stir in the tomato paste, diced tomatoes, oregano, cinnamon, and black pepper. Reduce the heat and simmer for 15-20 minutes until thickened.
In a saucepan, melt the butter over medium heat. Stir in the flour and cook for 1-2 minutes.
Gradually whisk in the milk, stirring constantly to prevent lumps. Cook until the sauce thickens and coats the back of a spoon, about 5 minutes.
Remove from heat and stir in the nutmeg, white pepper, and Parmesan cheese.
To assemble, layer half of the potatoes and eggplant in a greased baking dish. Spoon the meat sauce evenly over the vegetables.
Top with the remaining potatoes and eggplant, then pour the béchamel sauce over the top, spreading it evenly.
Bake in the oven for 30-35 minutes until the top is golden brown and bubbling. Let it rest for 10 minutes before serving.
Garnish with fresh parsley before serving.
Nutrition Facts
Calories |
3258 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 196.3 g | 252% | |
| Saturated Fat | 73.7 g | 368% | |
| Polyunsaturated Fat | 6.6 g | ||
| Cholesterol | 509 mg | 170% | |
| Sodium | 2853 mg | 124% | |
| Total Carbohydrate | 251.7 g | 92% | |
| Dietary Fiber | 54.0 g | 193% | |
| Total Sugars | 87.4 g | ||
| Protein | 143.3 g | 287% | |
| Vitamin D | 5.4 mcg | 27% | |
| Calcium | 1457 mg | 112% | |
| Iron | 24.5 mg | 136% | |
| Potassium | 8624 mg | 183% | |
*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.
