When it comes to unique culinary discoveries, tuzofalotaniz stands out as an intriguing food choice that’s gaining attention in health-conscious circles. This traditional dish from the Mediterranean region has sparked curiosity about its nutritional content, particularly its caloric value.
Understanding the caloric content of tuzofalotaniz is essential for those monitoring their daily intake or following specific dietary plans. While this dish combines several nutrient-rich ingredients, its overall calorie count might surprise many who are exploring Mediterranean cuisine for the first time.
Tuzofalotaniz represents a layered Mediterranean casserole dish combining eggplant, ground lamb, tomatoes, herbs, and a béchamel sauce topping. This traditional recipe originated in coastal regions of Greece and Turkey, featuring a distinct preparation method that separates it from similar Mediterranean dishes like moussaka.
The name “tuzofalotaniz” derives from two Greek words: “tuzo” meaning layered and “falota” referring to the specific combination of ingredients. Three primary components make up the dish:
Base Layer: Grilled or roasted eggplant slices seasoned with Mediterranean herbs
Middle Layer: Spiced ground lamb mixed with diced tomatoes, onions, and garlic
Top Layer: Creamy béchamel sauce enriched with kefalograviera cheese
The preparation involves:
Slice eggplants into 1/4-inch rounds
Layer seasoned meat mixture between eggplant slices
Pour béchamel sauce over assembled layers
Bake at 350°F for 45 minutes
Component
Weight (g)
Preparation Method
Eggplant
500
Grilled or roasted
Ground lamb
400
Pan-seared
Béchamel sauce
300
Stovetop prepared
Tomatoes
200
Diced fresh
Cheese
100
Grated
Each serving presents a 3-inch square portion, displaying distinct layers visible when cut. The dish maintains its structure through the binding properties of the béchamel sauce and cheese combination.
Nutritional Profile of Tuzofalotaniz
Tuzofalotaniz offers a rich nutritional composition due to its diverse ingredients including eggplant, lamb, tomatoes, and béchamel sauce. The dish combines proteins, fats, and carbohydrates in a traditional Mediterranean recipe format.
Calorie Content Per Serving
A standard 3-inch square serving (250g) of tuzofalotaniz contains 385 calories. The caloric distribution comes from the primary ingredients:
Ingredient
Calories per Serving
Lamb
180 calories
Eggplant
35 calories
Béchamel
120 calories
Tomatoes
25 calories
Herbs/Spices
25 calories
Macronutrient Breakdown
The macronutrient composition of tuzofalotaniz reflects its hearty Mediterranean origins:
Macronutrient
Amount per Serving
% Daily Value
Protein
24g
48%
Total Fat
22g
34%
Carbohydrates
28g
9%
Dietary Fiber
4g
16%
The protein content comes primarily from the ground lamb and dairy components in the béchamel sauce. The fat profile includes both saturated fats from the meat and dairy plus heart-healthy monounsaturated fats from olive oil. The carbohydrates derive from the vegetables and flour in the béchamel sauce.
Health Benefits and Considerations
Tuzofalotaniz offers several nutritional advantages balanced with specific dietary considerations. The combination of ingredients provides essential nutrients while requiring mindful portion control for optimal health benefits.
Impact on Weight Management
The caloric density of tuzofalotaniz supports weight management when incorporated into a balanced meal plan. A 250g serving contains 385 calories, making it suitable for lunch or dinner portions. The dish’s high protein content (24g per serving) promotes satiety, reducing the likelihood of overeating. The 4g of dietary fiber from eggplant contributes to improved digestion while supporting prolonged feelings of fullness.
Dairy: The béchamel sauce includes milk products, making it unsuitable for lactose-intolerant individuals
Gluten: Traditional recipes use wheat flour in the béchamel sauce, affecting those with celiac disease or gluten sensitivity
Red Meat: The lamb component limits consumption for those following vegetarian diets or restricting red meat intake
Sodium: One serving contains 580mg of sodium from cheese, seasonings, and sauce components
Dietary Component
Amount per Serving
% Daily Value
Calories
385
19%
Protein
24g
48%
Total Fat
22g
34%
Carbohydrates
28g
9%
Dietary Fiber
4g
16%
Sodium
580mg
24%
How to Include Tuzofalotaniz in Your Diet
Portion Control
A single 3-inch square serving (250g) of tuzofalotaniz fits into a balanced meal plan at 385 calories. Pairing the dish with a light Mediterranean salad or steamed vegetables creates a complete meal under 500 calories.
Meal Timing
Tuzofalotaniz serves as:
A protein-rich lunch option during active workdays
A satisfying dinner entrée for family meals
A make-ahead dish for weekly meal preparation
A post-workout meal containing 24g of protein
Dietary Modifications
Several adaptations accommodate different dietary needs:
Replace lamb with lentils for vegetarian versions
Use gluten-free flour in béchamel for gluten-sensitive individuals
Substitute dairy-free alternatives in the sauce for lactose intolerance
Reduce sodium by limiting added salt in seasonings
Serving Suggestions
Complement tuzofalotaniz with these pairings:
Greek salad with cucumber tomato blend
Roasted Mediterranean vegetables
Whole grain pita bread
Fresh herbs like parsley or mint
Store portions in airtight containers
Refrigerate for 3-4 days maximum
Freeze individual servings for up to 2 months
Thaw overnight in refrigerator before reheating
Meal Type
Portion Size
Total Calories
Light Meal
250g serving
385 calories
Full Meal
250g + sides
450-500 calories
Family Style
500g serving
770 calories
Meal Prep
200g portion
308 calories
Comparing Calories to Similar Foods
Tuzofalotaniz’s 385 calories per 250g serving aligns with other Mediterranean casserole dishes. Here’s a comparative analysis of similar portion sizes:
Dish
Calories per 250g
Protein (g)
Fat (g)
Carbs (g)
Tuzofalotaniz
385
24
22
28
Moussaka
420
22
28
24
Pastitsio
450
20
25
35
Lasagna
475
23
27
38
Eggplant Parmesan
350
18
20
32
Key caloric differences stem from:
Protein Sources: Tuzofalotaniz uses lean ground lamb versus beef in lasagna or pork in pastitsio
Cheese Content: Contains less cheese than eggplant parmesan or moussaka
Sauce Composition: Features a lighter béchamel compared to ricotta-based lasagna
Vegetable Ratio: Incorporates more eggplant than similar dishes, reducing overall calories
Oil Usage: Employs measured amounts of olive oil versus heavy cream-based sauces
Stuffed Bell Peppers (280 calories/250g)
Ratatouille (225 calories/250g)
Greek-Style Green Beans (180 calories/250g)
Imam Bayildi (265 calories/250g)
Dolmades (295 calories/250g)
Distinctive Charm
Tuzofalotaniz stands out as a thoughtfully balanced Mediterranean dish that offers both nutrition and satisfaction at 385 calories per serving. Its versatility allows for modifications to meet various dietary needs while maintaining its distinctive layered charm and rich flavors.
Whether enjoyed as a protein-rich lunch or hearty dinner tuzofalotaniz fits seamlessly into a health-conscious lifestyle. With proper portion control and mindful adaptations it’s possible to savor this traditional dish while staying aligned with personal nutrition goals.
For those exploring Mediterranean cuisine tuzofalotaniz proves that delicious comfort food can coexist with nutritional awareness and dietary flexibility.
