Nutrition Facts
  Servings Per Recipe: 8
  Serving Size: 1 serving
Amount Per Serving
  Calories 171.9
  Total Fat 4.8 g
      Saturated Fat 2.3 g
      Polyunsaturated Fat 0.2 g
      Monounsaturated Fat 0.6 g
  Cholesterol 9.6 mg
  Sodium 653.1 mg
  Potassium 556.1 mg
  Total Carbohydrate 20.4 g
      Dietary Fiber 3.5 g
      Sugars 4.0 g
  Protein 11.3 g
  Vitamin A 8.5 %
  Vitamin B-12 4.9 %
  Vitamin B-6 11.7 %
  Vitamin C 15.7 %
  Vitamin D 0.0 %
  Vitamin E 6.9 %
  Calcium 12.5 %
  Copper 8.8 %
  Folate 10.6 %
  Iron 11.7 %
  Magnesium 8.7 %
  Manganese 17.6 %
  Niacin 9.4 %
  Pantothenic Acid     7.0 %
  Phosphorus     12.8 %
  Riboflavin 14.9 %
  Selenium 7.9 %
  Thiamin 9.9 %
  Zinc 5.4 %


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

Calories in Healthy Moussaka

View the full Healthy Moussaka Recipe & Instructions
Submitted by: KHILKEY

Calories per Ingredient

Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe.

Calories per serving of Healthy Moussaka

40 calories of Turkey, Ground turkey, 93% lean, (1 oz)

30 calories of Tomato Sauce, (0.38 cup)

27 calories of Flour, white, (0.06 cup)

24 calories of Feta Cheese, (0.06 cup, crumbled)

15 calories of Eggplant, fresh, (0.13 eggplant, peeled (yield from 1-1/4 lb))

11 calories of Red Wine, (0.13 glass (3.5 fl oz))

11 calories of Milk, nonfat, (0.13 cup)

8 calories of Onions, raw, (0.13 cup, chopped)

6 calories of Parmesan Cheese, grated, (0.25 tbsp)

1 calories of Garlic, (0.25 clove)


Nutrition & Calorie Comments  

I peeled and salted the eggplant. I added 1/2 t each oregano, cinnamon and nutmeg. I reduced the flour to 2 T. I baked at 350 covered for 1/2 hour and uncovered for 1/2 hour. Delicious! Submitted by:
VETTERMOMMY2U2
(10/14/12)
report inappropriate
This recipe gave me a great basis for making it over into almost a nonfat version. Instead of ground turkey, I used ground SmartLife. I used 1/4 cup feta and 1 tablespoon Parmesean. I too added oregano and basi and roasted the eggplant. Cut the wine to 3/4 and it came out just as great. Thank you Submitted by:
DUCKYONTHERUN
(6/17/11)
report inappropriate
Added greek spices and made it with 1/2 turkey and 1/2 lamb, plus grated carrot...had fat free ricotta to use up, so subbed that for the feta...decreased the flour to 1/8th cup to thicken the white sauce...baked the eggplant while making sauces...came out PERFECT, not soupy at all...DELICIOUS!!!! Submitted by:
AGASSIFAN
(12/2/10)
report inappropriate
two additional changes would really make this a healthy recipe - use fat-free feta and low-fat parmesan for the cheese and use whole-wheat flour instead of wheat flour for the topping. You can also substitute oatmeal flour (just grind dry oatmeal in your bullet blender for a min) Submitted by:
FIGUREPRINCESS
(10/27/10)
report inappropriate
I added potato slices under the egg plant; added cinnamon, nutmeg, and basil and grated carrots and zucchini and finely diced celery & parsley to meat sauce; used less tomato sauce and added 3 Tbsp. tomato paste; used lo-sodium tomato sauce/paste & n/f feta. Greek friends LOVED it--like Mama's! Submitted by:
TRICIAN13
(8/15/10)
report inappropriate
For those of you who live in UK Marks and Spencers do a lovely vegetarian Mousakka only 280 calories and very filling. I eat it hot or cold as a packed lunch, after cooking. I expect this is cheating. Submitted by:
LOSINGLUCY
(4/17/10)
report inappropriate
This was very good, and I'm not even a big eggplant fan! We seasoned the meat with salt and pepper, and then seasoned the white sauce with oregano, basil and sage. Next time, we'll use less tomato sauce (it was kind of runny) and add some tomato paste in its place. Submitted by:
LUZDELSOL1
(12/3/09)
report inappropriate


Sign up for a FREE SparkPeople account