Moussaka
Good nutritional profile
Greek eggplant and meat bake.
Moussaka is a Greek oven bake of sliced eggplant layered with ground lamb or beef in a tomato sauce and topped with a thick bechamel, often with a potato layer underneath. It provides moderate protein and vegetables, while the bechamel and the oil soaked up by fried eggplant add most of the fat. Grilling or baking the eggplant slices instead of frying them cuts the fat noticeably.
Macronutrients Distribution
Basic Nutritional Info
| 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% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 3.81 | g | 19.1% |
| Monounsaturated | 3.89 | g | 15.6% |
| Polyunsaturated | 0.71 | g | 5.5% |
| Omega-3 | 0.213 | g | Estimate |
| DHA | 1 | mg | 0.1% |
| Omega-6 | 0.497 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
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 | 2.03 | mg |
| Vitamin E | 0.67 | mg |
| Selenium | 6.83 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 33.1 | mcg | 3.7% |
| vitamin B1 | 0.05 | mg | 4.2% |
| vitamin B2 | 0.101 | mg | 7.8% |
| vitamin B3 | 1.37 | mg | 8.6% |
| vitamin B6 | 0.079 | mg | 4.6% |
| vitamin B9 | 11.9 | mcg | 3.0% |
| vitamin B12 | 0.519 | mcg | 21.6% |
| vitamin C | 2.03 | mg | 2.3% |
| vitamin D | 0.113 (5 IU) | mcg | 0.8% |
| vitamin E | 0.673 | mg | 4.5% |
| vitamin K | 3.78 | mcg | 3.1% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 70.2 | mg | 7.0% |
| iron | 0.688 | mg | 3.8% |
| magnesium | 15.6 | mg | 3.9% |
| phosphorus | 87.9 | mg | 12.6% |
| potassium | 197 | mg | 7.6% |
| sodium | 259 | mg | 11.3% |
| zinc | 0.957 | mg | 8.7% |
| copper | 0.085 | mg | 9.4% |
| manganese | 0.138 | mg | 6.0% |
| selenium | 6.83 | mcg | 12.4% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 244 | mg | 34.9% | 170% |
| Isoleucine | 380 | mg | 27.1% | 141% |
| Leucine | 638 | mg | 23.4% | 116% |
| Lysine | 643 | mg | 30.6% | 149% |
| Methionine | 276 | mg | 26.3% | 134% |
| Phenylalanine | 653 | mg | 37.3% | 177% |
| Threonine | 320 | mg | 30.5% | 142% |
| Tryptophan | 94 | mg | 33.6% | 158% |
| Valine | 445 | mg | 24.5% | 124% |
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Recipe
See full recipeIngredients
- Eggplants, sliced 700 g
- Ground lamb or beef 500 g
- Onion, chopped 1
- Garlic, minced 3 cloves
- Crushed tomatoes 400 g
- Ground cinnamon 1/2 tsp
- Butter 60 g
- Plain flour 60 g
- Milk 600 ml
- Egg yolks 2
- Parmesan or kefalotyri, grated 60 g
- Olive oil 4 tbsp
- Salt and pepper to taste
Instructions
- 1
Salt the eggplant slices, rest 20 minutes, pat dry, brush with olive oil and roast at 200 C until soft and golden.
- 2
Soften onion and garlic in oil, brown the meat, then add tomatoes, cinnamon, salt and pepper and simmer 20 minutes until thick.
- 3
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.
- 4
Layer half the eggplant in a baking dish, spread the meat sauce over, then top with the remaining eggplant.
- 5
Pour the bechamel evenly over the top and sprinkle with the rest of the cheese.
- 6
Bake at 180 C for 40 to 45 minutes until the top is set and deeply golden.
- 7
Rest at least 20 minutes so it holds its shape, then cut into squares and serve.