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Balkan casserole with beef and yogurt, oven-baked
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Elbasan Tava with Beef (180 g) has 306 calories. That works out to 170 calories per 100 g. It contains 9.4 g of carbs, 24.3 g of protein, 18.4 g of fat and 0.5 g of fiber. Its 2.2 µg of B12 covers 90% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 180 g
306
KCAL / 180G
Carbs
9.4g
· 3% DV
Protein
24.3g
· 49% DV
Fat
18.4g
· 24% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 32% · Fat 55%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 306 kcal | |
| Total fat | 18.4 g | 24% |
| Saturated fat | 7.56 g | 38% |
| Trans fat | 0.09 g | |
| Sodium | 612 mg | 27% |
| Total carbohydrate | 9.4 g | 3% |
| Fiber | 0.5 g | 2% |
| Protein | 24.3 g | 49% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 306 kcal |
| 1 slice (thin) | 90 g | 153 kcal |
| 100 g | 100 g | 170 kcal |
| 1 piece (small) | 120 g | 204 kcal |
| 1 slice (thick) | 150 g | 255 kcal |
| 1 serving (medium) | 200 g | 340 kcal |
| 1 piece (large) | 250 g | 425 kcal |
| 1 serving (large) | 300 g | 510 kcal |
| 1 piece (extra large) | 350 g | 595 kcal |
Calculated from 170 calories per 100 g.
Elbasan Tava with Beef is a Balkan-style baked casserole of tender beef topped with a yogurt-based sauce. Recipes often bind the sauce with egg and flour, then bake it until set and lightly browned.
Elbasan Tava with Beef is based on an Albanian dish named after Elbasan, a city in Albania. It is also cooked in Turkey and across the Balkans, where home recipes vary in the meat, seasoning, and yogurt topping.
Beef chuck or shoulder works well for Elbasan Tava with Beef because slow cooking softens its connective tissue. Choose a cut suited to braising rather than a lean steak cut, which can turn dry before the casserole is finished.
Cook the beef gently until tender before baking Elbasan Tava with Beef under its yogurt topping. The oven stage finishes the dish rather than tenderizing tough meat, so rushing the initial simmer can leave the beef chewy.
The topping on Elbasan Tava with Beef can stay runny if the yogurt is thin or too much cooking liquid is mixed in. Use thick yogurt and add broth gradually; the topping should be thick enough to coat the beef before it goes into the oven.
Yes, you can make Elbasan Tava with Beef without eggs, although the yogurt topping may set less firmly. A little flour can help thicken it; whisk it thoroughly into the yogurt so the sauce stays smooth as it bakes.
Browning the beef first is optional when making Elbasan Tava with Beef. It adds a deeper roasted flavor, while gently simmering the meat without browning still works; either way, cook it until tender before adding the yogurt topping.
Serve Elbasan Tava with Beef with rice, crusty bread, or a crisp green salad. Rice or bread soaks up the yogurt sauce, while a fresh salad provides a lighter contrast to the rich baked casserole.
You can freeze Elbasan Tava with Beef, but the yogurt topping may separate or become grainy after thawing. For a better texture, freeze the cooked beef separately and make the yogurt topping fresh when you are ready to bake and serve it.
Reheat Elbasan Tava with Beef covered in the oven, adding a small splash of water or broth if the sauce looks thick. Heat it until the center is hot; uncover briefly at the end if you want the top to firm up.
Vitamins
B12
2.16µg · 90% DV
B3
6.84mg · 43% DV
B5
1.53mg · 31% DV
B2
0.34mg · 26% DV
Minerals
Zinc
4.5mg · 41% DV
Phosphorus
261mg · 37% DV
Sodium
612mg · 27% DV
Selenium
14µg · 25% DV
Potassium ⭐
414mg · 12% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 306 calories in 1 piece (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Elbasan Tava with Beef takes its name from Elbasan, a city in Albania. This Balkan oven dish layers tender beef with a savoury sauce commonly made with yogurt, egg and flour; this beef version adapts a preparation often made with lamb. Baking gives the top a lightly browned finish while the sauce stays soft and tangy.
It is served hot as a main course, often alongside rice, bread or a crisp salad. With 13.5 g of protein per 100 g, it has a substantial protein contribution, while the sauce and cut of beef influence its richness. For a lighter plate, choose lean beef and serve it with plenty of vegetables.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
7.56g
MONOUNSATURATED
6.84g
POLYUNSATURATED
1.08g
Omega 6:3 ratio 1.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.