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Moussaka – Low Fat

Moussaka - Low Fat recipe image
This low-fat moussaka reimagines the traditional Greek comfort food by using baked eggplant slices instead of fried ones and a lean ground meat mixture. The dish features layers of tender, seasoned eggplant, a savory tomato-based meat sauce infused with thyme and nutmeg, and a light white sauce topping. It delivers the rich, aromatic flavors of the original while significantly reducing the calorie and fat content. Perfect for a healthy weeknight dinner or a lighter option for holiday gatherings, this casserole is hearty yet refreshing.
Cooking Method: ,
Cuisine:
Courses:
Difficulty: Advanced
Servings: 6
Calories: 846.6
Dietary: Low-cal
Description
This low-fat moussaka reimagines the traditional Greek comfort food by using baked eggplant slices instead of fried ones and a lean ground meat mixture. The dish features layers of tender, seasoned eggplant, a savory tomato-based meat sauce infused with thyme and nutmeg, and a light white sauce topping. It delivers the rich, aromatic flavors of the original while significantly reducing the calorie and fat content. Perfect for a healthy weeknight dinner or a lighter option for holiday gatherings, this casserole is hearty yet refreshing.
Ingredients
  • Eggplants
  • Onion powder
  • Paprika
  • Onions;chopped
  • Ground Beef or Turkey
  • Leaves
  • Tomato paste
  • White pepper
  • Ground nutmeg
  • Thyme
  • Tomato or vegetable juice
  • Bread crumbs
  • Whites
  • Corn or olive oil
  • Flour
  • Skim milk
  • Salt
  • Nutmeg
  • White pepper
  • Grated parmesan cheese
Directions
  1. 1
    Preheat oven to 375°F (190°C).
  2. 2
    Peel eggplants and cut crosswise into 3/4-inch thick slices.
  3. 3
    Sprinkle both sides of the eggplant slices with onion powder and paprika.
  4. 4
    Line a large baking sheet with foil and arrange the eggplant slices in a single layer.
  5. 5
    Bake the eggplant for 30 minutes until tender. Remove from oven and set aside.
  6. 6
    Reduce oven temperature to 325°F (165°C).
  7. 7
    Heat a 12-inch skillet over medium heat. Add onions and ground meat (spray with olive oil if desired).
  8. 8
    Cook until onions are soft and meat is browned, stirring frequently.
  9. 9
    Add bay leaves, tomato paste, white pepper, nutmeg, and thyme to the meat mixture.
  10. 10
    Continue sautéing until the meat is fully cooked. Remove from heat and discard bay leaves.
  11. 11
    In a small pot, heat tomato or vegetable juice to a simmer. Remove from heat.
  12. 12
    Stir bread crumbs into the hot juice and let sit for 15 minutes to thicken.
  13. 13
    In a separate bowl, beat egg whites until stiff peaks form.
  14. 14
    Fold the bread crumb mixture and beaten egg whites into the cooked meat mixture. Set aside.
  15. 15
    To make the white sauce, heat oil in a skillet over low heat.
  16. 16
    Whisk in flour and cook for 1 minute, stirring constantly.
  17. 17
    Gradually add skim milk, whisking continuously to prevent lumps.
  18. 18
    Cook until the sauce thickens. Season with salt, nutmeg, white pepper, and parmesan cheese.
  19. 19
    Simmer for 1 minute more, then remove from heat.
  20. 20
    Arrange half of the baked eggplant slices in the bottom of a 10x12-inch baking dish.
  21. 21
    Spread the meat mixture evenly over the eggplant layer.
  22. 22
    Top with the remaining eggplant slices.
  23. 23
    Pour the white sauce evenly over the top layer of eggplant.
  24. 24
    Bake uncovered for 30 minutes until heated through and bubbly.

Nutrition Facts

Servings 6

Amount Per Serving
Calories 846.6kcal
% Daily Value *
Total Fat 33.4g52%
Saturated Fat 11.4g58%
Cholesterol 132.8mg45%
Sodium 381.4mg16%
Total Carbohydrate 93.3g32%
Dietary Fiber 28.5g114%
Sugars 10.9g
Protein 59.4g119%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Storage: Allow the moussaka to cool completely before refrigerating. Store in an airtight container for up to 3-4 days. Reheat individual portions in the microwave or the entire dish in a 350°F oven.

Substitutions: You can substitute ground turkey for beef to keep it lean. Vegetable juice can be replaced with low-sodium vegetable broth for a different flavor profile.

Tip: If you prefer a crispier top, sprinkle with a little extra parmesan cheese before baking.

Read it online: https://www.chefs-mate.com/recipe/moussaka-low-fat/