Traditional moussaka uses fried eggplant and a thick béchamel sauce. This version roasts the eggplant, fills it with a lean beef and tomato ragù flavored with cinnamon and oregano, and finishes with a cool feta‑Greek‑yogurt sauce.
Eggplant is full of anthocyanins, natural antioxidants that help reduce inflammation and support overall health.
Active time: 15 minutes | Total time: 1 hour 20 minutes
Low‑Carb Moussaka
Ingredients
- 2 medium eggplants, cut lengthwise
- 2 tbsp olive oil
- ¼ tsp salt
- ¼ tsp black pepper
- 1 lb (95% lean) ground beef or lamb
- 2 cups no‑sugar‑added marinara sauce
- 1 tsp dried oregano
- ½ tsp ground cinnamon
- 3 garlic cloves, minced (divided)
- ½ cup (123 g) plain 2% Greek yogurt
- 2 tbsp fresh dill, chopped
- ¼ cup (38 g) feta cheese, crumbled
Directions
1. Preheat the oven to 425°F (220°C). Place the eggplant halves cut side up in a baking dish, brush with olive oil, and sprinkle with salt and pepper. Roast for about 20 minutes.
2. While the eggplant cooks, heat a large sauté pan sprayed with cooking spray over medium‑high heat. Add the ground meat and break it up with a spatula. Cook until browned, about 8 minutes, then drain excess fat.
3. Add 2 minced garlic cloves to the meat and stir for 30 seconds. Pour in the marinara sauce, sprinkle oregano and cinnamon, and bring to a gentle simmer. Reduce heat and let it cook uncovered for 10 minutes, stirring occasionally.
4. Return the roasted eggplant halves to the baking dish. Pour ½ cup water into the dish, then spoon the meat sauce over the cut sides of the eggplant. Cover tightly with foil and bake for about 50 minutes, or until the eggplant is very soft.
5. Meanwhile, mix the Greek yogurt, remaining garlic, dill, and feta cheese in a small bowl until smooth.
6. Remove the eggplant boats from the oven, discard any extra liquid, and dollop the yogurt sauce on top. Serve warm.
Serves: 4 (one eggplant half with about 3½ tbsp sauce per serving)
Nutrition (per serving): 438 kcal, 17 g total fat, 5 g saturated fat, 8 g monounsaturated fat, 1 g polyunsaturated fat, 81 mg cholesterol, 921 mg sodium, 41 g carbohydrate, 11 g fiber, 17 g sugar, 33 g protein.
Additional nutrients: Vitamin D 2%, Calcium 14%, Iron 10%, Potassium 1295 mg, Vitamin A 3%, Vitamin C 7%.