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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.
- By: Diabetic Living Magazine
Ingredients 8 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 8 servings
Nutrition per serving may change if servings are adjusted.
- 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
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Prep
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Ready In
- 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.
- 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.
- 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.
- 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.
- Combine breadcrumbs and oil in a medium bowl. Sprinkle over the white sauce mixture.
- Bake in a 350°F oven for 30 to 35 minutes or until heated through and the breadcrumbs are golden brown.
- 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: 2½
- Exchanges: 2 starch, 1 fat, 1 vegetable
