Healthy Mousakas
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By Stelios Romanopoulos
Healthy Mousakas
18 steps
Prep:40minCook:15min
The bechamel is 25% more than the original recipe, cause I like more bechamel. This adds 30 cal per serving. Also, you can switch veal with chicken for super healthy musaka
Updated at: Thu, 17 Aug 2023 11:30:22 GMT
Nutrition balance score
Great
Glycemic Index
55
Moderate
Glycemic Load
15
Moderate
Nutrition per serving
Calories299.3 kcal (15%)
Total Fat9.3 g (13%)
Carbs27.4 g (11%)
Sugars10 g (11%)
Protein28.6 g (57%)
Sodium366.6 mg (18%)
Fiber5.2 g (19%)
% Daily Values based on a 2,000 calorie diet
Ingredients
12 servings
For the vegetables
For the ground meat
1 Tbsolive oil
2carrots
grated
2celery
1red onion
3 clovegarlic
1kglean veal mince
1 tablespoontomato paste
400gcanned tomatoes
salt
pepper
1 tablespoonthyme
½ teaspooncinnamon
optional
½ teaspooncumin
optional
For the bechamel sauce
Instructions
For the vegetables
Step 1
Preheat the oven to 220ο C set to fan.
Step 2
Cut the potatoes, zucchini and eggplant into 1 cm rounds and transfer them to a baking pan. Add salt, and pepper, and mix well. Bake the 20 minutes while covered with baking foil.
Step 3
Remove the vegetables from the pan and transfer them to a bowl. Set aside.
For the ground meat
Step 4
At the same time, place a pot over high heat and add 1 tablespoons of olive oil.
Step 5
Add the carrot and the zucchini into the pot and sauté them.
Step 6
Cut the onion and the garlic into small pieces and put them in the pot with the vegetables.
Step 7
Add the ground chicken and mix with a serving spoon for 2-3 minutes, until browned.
Step 8
Add the tomato paste, canned tomatoes, salt, pepper, and thyme, and stir. Boil the sauce over medium heat, for 15 minutes, until the ground meat is cooked and the sauce thickens.
Step 9
Remove the pot from the heat, add the cinnamon and the cumin, and stir.
For the bechamel sauce
Step 10
Place a pot over medium heat and add the avocado and the flour. Whisk them well until the flour is absorbed.
Step 11
Add the milk in batches, whisking constantly until the mixture boils and you have a thick bechamel sauce.
Step 12
Remove the pot from the heat and add salt, pepper, nutmeg, and half of the cheese, and whisk until it is melted.
Step 13
Add the eggs and whisk.
To assemble
Step 14
Lower the oven’s temperature to 200ο C set to fan.
Step 15
Spread the eggplants, zucchini, and ground chicken over the potatoes in the baking pan.
Step 16
Spread the bechamel sauce over the vegetables and sprinkle with the rest of the cheese.
Step 17
Bake the moussaka for 15 minutes until the bechamel sauce is golden.
Step 18
Remove the moussaka from the oven, allow it to cool, and serve with oregano and olive oil.
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