Moussaka

Good nutritional profile

Греческая запеканка из баклажанов и мяса.

Moussaka — photo 1

Мусака — греческая запеканка из баклажанов, фарша и бешамеля. Даёт белок, овощи и кальций. Важен размер порции из-за жирности верхнего слоя.

Low carb

Macronutrients Distribution

Protein: 8g (32.0%)
Fat: 9g (36.0%)
Carbs: 8g (32.0%)

Basic Nutritional Info

NutrientValueDV
Protein8g14.3%
Fat9g12.9%
Carbs8g2.7%
Simple Sugars2.8gEstimate
Complex Carbs5.2gEstimate
Water68g2.7%
Calories1406.2%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
48

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated3.15g15.8%
Monounsaturated3.6g14.4%
Polyunsaturated2.25g17.3%
Omega-30.675gEstimate
Omega-61.575gEstimate
Trans0g0.0%

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.

CompoundAmountUnit
Vitamin C4mg

Vitamins

VitaminAmountUnitDV
vitamin A45mcg5.0%
vitamin B10.15mg12.5%
vitamin B20.12mg9.2%
vitamin B31.8mg11.3%
vitamin B60.18mg10.6%
vitamin B120.4mcg16.7%
vitamin C4mg4.4%
vitamin D0.3 (12 ME)mcg2.0%
vitamin K8mcg6.7%

Minerals

MineralAmountUnitDV
calcium35mg3.5%
iron1.2mg6.7%
magnesium22mg5.5%
phosphorus110mg15.7%
potassium220mg8.5%
sodium280mg12.2%
zinc1.1mg10.0%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine -
Isoleucine -
Leucine -
Lysine -
Methionine -
Phenylalanine -
Threonine -
Tryptophan -
Valine -

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Values per 100 g

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Baked Difficulty: Hard Servings: 6 Total: 100 min

Ingredients

  • 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
Prep
40 min
Cook
60 min

Instructions

  1. 1

    Salt the eggplant slices, rest 20 minutes, pat dry, brush with olive oil and roast at 200 C until soft and golden.

  2. 2

    Soften onion and garlic in oil, brown the meat, then add tomatoes, cinnamon, salt and pepper and simmer 20 minutes until thick.

  3. 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. 4

    Layer half the eggplant in a baking dish, spread the meat sauce over, then top with the remaining eggplant.

  5. 5

    Pour the bechamel evenly over the top and sprinkle with the rest of the cheese.

  6. 6

    Bake at 180 C for 40 to 45 minutes until the top is set and deeply golden.

  7. 7

    Rest at least 20 minutes so it holds its shape, then cut into squares and serve.