White Bean Moussaka

White Bean Moussaka

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From: Diabetic Living Magazine

Moussaka is a Middle Eastern baked main dish, typically made by layering slices of eggplant with a seasoned ground beef or lamb mixture. This protein-filled vegetarian version replaces the meat with white beans but will still delight any and all meat-eaters at your table.

Ingredients 8 servings

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Original recipe yields 8 servings
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  • 1 large eggplant (about 1½ pounds), peeled (if desired) and cut crosswise into ¼-inch-thick slices
  • Cooking spray
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 2 (19 ounce) cans white kidney beans (cannellini beans), rinsed and drained
  • 1 (14.5 ounce) can diced tomatoes, undrained
  • 2 tablespoons tomato paste
  • ½ teaspoon ground cinnamon
  • ⅛ teaspoon ground pepper
  • 1 tablespoon butter
  • 2 tablespoons all-purpose flour
  • ¼ teaspoon salt
  • 1½ cups fat-free milk
  • ⅛ teaspoon ground nutmeg
  • 2¼ cups soft breadcrumbs (3 slices bread)
  • 2 tablespoons olive oil

Preparation

  • Prep

  • Ready In

  1. Coat each eggplant slice on both sides with cooking spray. Arrange the eggplant slices in a single layer on an extra-large baking sheet. Broil the eggplant slices 4 to 5 inches from the heat for 4 to 6 minutes or just until tender, turning once. Set aside.
  2. For the bean mixture, coat an unheated large nonstick skillet with cooking spray. Preheat over medium heat. Add onion and garlic to skillet. Cook for 4 to 5 minutes or just until tender, stirring frequently. Add beans, undrained tomatoes, tomato paste, cinnamon, and pepper. Bring to boiling; reduce heat. Simmer, uncovered, for 10 to 15 minutes or until slightly thickened, stirring occasionally.
  3. For the white sauce, melt butter in a medium saucepan over medium heat. Stir in flour and salt. Stir in milk all at once. Cook and stir over medium heat until thick and bubbly. Remove from heat; stir in nutmeg.
  4. Coat a 3-quart rectangular baking dish with cooking spray. Arrange half of the eggplant slices in the prepared dish. Spread the bean mixture over the eggplant; top with the remaining eggplant slices. Carefully pour the white sauce on top, spreading evenly to cover.
  5. Combine breadcrumbs and oil in a medium bowl. Sprinkle over the white sauce mixture.
  6. Bake in a 350°F oven for 30 to 35 minutes or until heated through and the breadcrumbs are golden brown.

Nutrition information

  • Serving size: 1 serving
  • Per serving: 245 calories; 6 g fat(1 g sat); 9 g fiber; 38 g carbohydrates; 9 g protein; 50 mcg folate; 5 mg cholesterol; 7 g sugars; 163 IU vitamin A; 9 mg vitamin C; 137 mg calcium; 3 mg iron; 559 mg sodium; 274 mg potassium
  • Carbohydrate Servings:
  • Exchanges: 2 starch, 1 fat, 1 vegetable

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