Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 380.3
- Total Fat: 14.5 g
- Cholesterol: 73.8 mg
- Sodium: 893.6 mg
- Total Carbs: 39.7 g
- Dietary Fiber: 8.6 g
- Protein: 24.9 g
View full nutritional breakdown of Healthy Moussaka (revised) calories by ingredient
Healthy Moussaka (revised)
Submitted by: CHUCKLES0719Introduction
original Recipe submitted by SparkPeople user KHILKEY plus suggestions from other SP.•In Greece, Moussaka is most often made with ground beef rather than lamb.
•Moussaka can be prepared up to the béchamel and refrigerated overnight. The next day, add the béchamel sauce and cook. It can also be completely cooked and cooled, then frozen and reheated. original Recipe submitted by SparkPeople user KHILKEY plus suggestions from other SP.
•In Greece, Moussaka is most often made with ground beef rather than lamb.
•Moussaka can be prepared up to the béchamel and refrigerated overnight. The next day, add the béchamel sauce and cook. It can also be completely cooked and cooled, then frozen and reheated.
Number of Servings: 4
Ingredients
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1 fresh eggplant, unpeeled
Sea Salt
Olive Oil
8 oz ground turkey
1 cup chopped onion
2 cloves garlic, minced
2 (8-oz. cans) no salt added tomato sauce
1 (6-oz. can) tomato paste
3.5 fl oz. red wine
˝ tsp ground cinnamon
˝ tsp ground nutmeg
˝ tsp allspice
˝ tsp freshly ground black pepper
1 ˝ tsp fresh oregano
Béchamel:
1 ˝ tbsp olive oil
2 tbsp white flour
1 cup nonfat milk
ľ cup feta cheese, crumbled
2 tbsp Kraft Reduced Fat Parmesan Cheese (grated)
Directions
1) Wash eggplants and trim off stems. Cut eggplant crosswise into 1/2-inch slices. Put slices in a large bowl or on a tray, sprinkle liberally with sea salt and let them sit for 30 minutes. Rinse well, drain, and pat dry. Brush slices lightly on both sides with olive oil and run them under the broiler on an ungreased cookie sheet until lightly browned and soft. Set aside to cool.
Note: If you've never fixed this before, there are two reasons often given for salting the eggplant: (a) to remove any bitterness, and (b) to absorb some of the natural liquids.
2) Brown ground turkey with onion and garlic.
3) When brown, add tomato sauce, tomato paste, red wine and all the spices. Let simmer for 15 minutes.
4) Layer it in an 9x9 casserole dish sprayed with nonstick cooking oil. Add the meat mixture, then the eggplant, ending with meat mixture.
5) Add oil to a clean saucepan, stir in flour, stirring until it bubbles. Add the milk, stirring until sauce thickens. Add feta and parmesan cheese. Pour white sauce over the casserole. If desired, spinkle with paprika.
6) Bake at 375°F oven covered for 35 min, uncovered at 350°F for 30 min or until top starts to turn golden brown.
Number of Servings: 4
Recipe submitted by SparkPeople user CHUCKLES0719.
Note: If you've never fixed this before, there are two reasons often given for salting the eggplant: (a) to remove any bitterness, and (b) to absorb some of the natural liquids.
2) Brown ground turkey with onion and garlic.
3) When brown, add tomato sauce, tomato paste, red wine and all the spices. Let simmer for 15 minutes.
4) Layer it in an 9x9 casserole dish sprayed with nonstick cooking oil. Add the meat mixture, then the eggplant, ending with meat mixture.
5) Add oil to a clean saucepan, stir in flour, stirring until it bubbles. Add the milk, stirring until sauce thickens. Add feta and parmesan cheese. Pour white sauce over the casserole. If desired, spinkle with paprika.
6) Bake at 375°F oven covered for 35 min, uncovered at 350°F for 30 min or until top starts to turn golden brown.
Number of Servings: 4
Recipe submitted by SparkPeople user CHUCKLES0719.
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Member Ratings For This Recipe
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Incredible!
1 of 1 people found this review helpfulIncredible delicious! My husband raved and raved about how good it was! This is my new moussaka recipe! I added 2 sliced zucchini I had and used Prego healthy red pepper and garlic tomato sauce and 1 lb ground beef. Made 6 servings! Loved it! Can't wait to see how it tastes heated up! - 4/27/10
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Incredible!
1 of 1 people found this review helpfulYUM! I served this as is in 1/4 portions over wheat pasta and steamed broccoli. Fed 4 ravenous college athletes who went back for seconds. I still had plenty left over to freeze for take and go lunches as needed! Next time I make this, no salt in the sauce, there's plenty in the feta & parm. - 2/10/10
Reply from CHUCKLES0719 (2/10/10)
Thank you for your comments. I usually do buy no salt added tomato sauce. Yes, feta and parmesan are salty enough.
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Very Good
Delish!! I love that it was only 380 calories for a huge serving. It was so good. It reminded me of moussaka that I had at a fantastic Greek restaurant in Atlanta! As an added bonus, the hubby loved it too. Next time, though, I will be adding more eggplant and some zucchini too! - 5/24/12
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Incredible!
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I was disappointed in the Bechamel, maybe I didn't make it correctly - the feta did not dissolve and the sauce was like a lumpy gravy. I love Moussaka and usually choose it over any other dishes when we go to Greektown.
The eggplant and turkey however was fantastic. the wine really adds flavor - 5/27/10
Was this review helpful? -
Incredible!
My favorite SP recipe so far!! I made it with reduced fat feta and used 3 c tomatoe sauce instead of tomato sauce/paste combo. Will make this again and again and again! - 2/6/10
Reply from CHUCKLES0719 (2/6/10)
Thank you so much for your comments and great rating. I will follow your suggestions next time I prepare recipe.
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 Recipe by CHUCKLES0719 via @SparkPeople){kind=link}