Low Sodium Musaca

Discover a heart-healthy twist on a Mediterranean classic with this Low Sodium Musaca! This wholesome recipe layers tender roasted eggplant and potatoes with a savory meat sauce infused with warm spices like cinnamon and oregano. Topped with a creamy, nutmeg-scented béchamel sauce, it’s baked to golden perfection, delivering all the comforting flavors of traditional moussaka with a reduced sodium profile. Perfect for family dinners or meal prepping, this dish combines simple ingredients like ground beef or lamb, low sodium tomato paste, and fresh parsley for a deliciously satisfying and guilt-free option. Pair it with a crisp side salad for a complete and nourishing Mediterranean feast!

Nutriscore Rating: 74/100

Prep Time:30 mins

Cook Time:90 mins

Total Time:120 mins

Servings: 6

Ingredients

• 2 large eggplant
• 3 medium russet potatoes
• 4 tablespoons olive oil
• 1 medium onion, finely chopped
• 2 garlic clove, minced
• 1 pound ground beef or lamb
• 2 tablespoons low sodium tomato paste
• 14 ounce can canned low sodium diced tomatoes
• 1 teaspoon dried oregano
• 0.5 teaspoon ground cinnamon
• 0.5 teaspoon ground black pepper
• 2 tablespoons all-purpose flour
• 2 cups milk
• 0.25 teaspoon nutmeg
• 2 tablespoons unsalted butter
• 0.5 cup grated Parmesan cheese
• 0.25 teaspoon ground white pepper
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

Preheat the oven to 400°F (200°C).

Step 2

Slice the eggplants and potatoes into 1/4 inch thick rounds. Brush both sides with 2 tablespoons of olive oil and place on baking sheets.

Step 3

Roast the eggplant and potatoes in the oven for 20 minutes, flipping halfway through, until they are tender and lightly browned. Set aside.

Step 4

Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the onion and garlic, cooking until soft and translucent, about 5 minutes.

Step 5

Add the ground beef or lamb to the skillet and cook until browned, breaking it apart with a spoon, about 7-10 minutes.

Step 6

Stir in the tomato paste, diced tomatoes, oregano, cinnamon, and black pepper. Reduce the heat and simmer for 15-20 minutes until thickened.

Step 7

In a saucepan, melt the butter over medium heat. Stir in the flour and cook for 1-2 minutes.

Step 8

Gradually whisk in the milk, stirring constantly to prevent lumps. Cook until the sauce thickens and coats the back of a spoon, about 5 minutes.

Step 9

Remove from heat and stir in the nutmeg, white pepper, and Parmesan cheese.

Step 10

To assemble, layer half of the potatoes and eggplant in a greased baking dish. Spoon the meat sauce evenly over the vegetables.

Step 11

Top with the remaining potatoes and eggplant, then pour the béchamel sauce over the top, spreading it evenly.

Step 12

Bake in the oven for 30-35 minutes until the top is golden brown and bubbling. Let it rest for 10 minutes before serving.

Step 13

Garnish with fresh parsley before serving.

Nutrition Facts

Serving size	(3078.5g)

Amount per serving	% Daily Value*
Calories	3258.2

Total Fat 196.3g	0%
Saturated Fat 73.7g	0%
Polyunsaturated Fat 6.6g
Cholesterol 508.8mg	0%
Sodium 2852.7mg	0%
Total Carbohydrate 251.7g	0%
Dietary Fiber 54.0g	0%
Total Sugars 87.4g
Protein 143.3g	0%

Vitamin D 214.7IU	0%
Calcium 1457.3mg	0%
Iron 24.5mg	0%
Potassium 8624.0mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 52.8%

Protein: 17.1%

Carbs: 30.1%