Good nutritional profile
Греческая запеканка из баклажанов и мяса.
Мусака — греческая запеканка из баклажанов, фарша и бешамеля. Даёт белок, овощи и кальций. Важен размер порции из-за жирности верхнего слоя.
| Nutrient | Value | DV |
|---|---|---|
| Protein | 8g | 14.3% |
| Fat | 9g | 12.9% |
| Carbs | 8g | 2.7% |
| Simple Sugars | 2.8g | Estimate |
| Complex Carbs | 5.2g | Estimate |
| Water | 68g | 2.7% |
| Calories | 140 | 6.2% |
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| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 3.15 | g | 15.8% |
| Monounsaturated | 3.6 | g | 14.4% |
| Polyunsaturated | 2.25 | g | 17.3% |
| Omega-3 | 0.675 | g | Estimate |
| Omega-6 | 1.575 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 4 | mg |
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 45 | mcg | 5.0% |
| vitamin B1 | 0.15 | mg | 12.5% |
| vitamin B2 | 0.12 | mg | 9.2% |
| vitamin B3 | 1.8 | mg | 11.3% |
| vitamin B6 | 0.18 | mg | 10.6% |
| vitamin B12 | 0.4 | mcg | 16.7% |
| vitamin C | 4 | mg | 4.4% |
| vitamin D | 0.3 (12 ME) | mcg | 2.0% |
| vitamin K | 8 | mcg | 6.7% |
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 35 | mg | 3.5% |
| iron | 1.2 | mg | 6.7% |
| magnesium | 22 | mg | 5.5% |
| phosphorus | 110 | mg | 15.7% |
| potassium | 220 | mg | 8.5% |
| sodium | 280 | mg | 12.2% |
| zinc | 1.1 | mg | 10.0% |
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | - | — | ||
| Isoleucine | - | — | ||
| Leucine | - | — | ||
| Lysine | - | — | ||
| Methionine | - | — | ||
| Phenylalanine | - | — | ||
| Threonine | - | — | ||
| Tryptophan | - | — | ||
| Valine | - | — |
Values per 100 g
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Salt the eggplant slices, rest 20 minutes, pat dry, brush with olive oil and roast at 200 C until soft and golden.
Soften onion and garlic in oil, brown the meat, then add tomatoes, cinnamon, salt and pepper and simmer 20 minutes until thick.
For the bechamel, melt butter, whisk in flour, gradually add milk and cook until thick, then off heat beat in the egg yolks and half the cheese.
Layer half the eggplant in a baking dish, spread the meat sauce over, then top with the remaining eggplant.
Pour the bechamel evenly over the top and sprinkle with the rest of the cheese.
Bake at 180 C for 40 to 45 minutes until the top is set and deeply golden.
Rest at least 20 minutes so it holds its shape, then cut into squares and serve.