Gold Medal Moussaka

Gold Medal Moussaka

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From: Diabetic Living Magazine

This Middle Eastern dish is most often made with ground meat and eggplant (or potatoes) and topped with a thick béchamel sauce. To reduce fat and calories, our makeover moussaka recipe uses fat-free milk, low-fat yogurt, and light ricotta cheese for the topping, but even with those subtitutions, it still delivers on taste!

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1 (1 pound) eggplant, peeled (if desired) and cut into ¾-inch cubes
  • ½ pound lean ground beef or ground lamb
  • 1 (8 ounce) can tomato sauce with basil, garlic, and oregano
  • ⅛ teaspoon ground cinnamon, plus more for sprinkling
  • 2 tablespoons butter
  • 2 tablespoons all-purpose flour
  • ¼ teaspoon salt
  • Pinch of ground pepper
  • ½ cup fat-free milk
  • ½ cup plain low-fat yogurt
  • ½ cup light ricotta cheese
  • ⅓ cup refrigerated or frozen egg product, thawed
  • Parmesan cheese, thinly sliced (optional)

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 350°F. Lightly coat a very large nonstick skillet with cooking spray; heat over medium-high heat. Add eggplant; cook about 6 minutes or until tender, stirring frequently. Set aside.
  2. Meanwhile, cook ground beef (or lamb) in a large skillet until browned. Drain off fat. Stir in tomato sauce and ⅛ teaspoon cinnamon. Bring to boiling; reduce heat. Simmer, uncovered, for about 8 minutes or until the sauce thickens, stirring occasionally. Divide the meat mixture among four individual 12- to 14-ounce au gratin or baking dishes. Top with the eggplant.
  3. Melt butter in a small saucepan. Stir in flour, salt, and pepper. Add milk and yogurt all at once. Cook and stir over medium heat until thick and bubbly; remove from heat. Stir in ricotta cheese. Stir in egg product. Spoon atop the eggplant and sprinkle lightly with additional ground cinnamon.
  4. Bake, uncovered, about 25 minutes or until heated through. Top with Parmesan, if desired. Let stand 5 minutes before serving.

Nutrition information

  • Serving size: 1 serving
  • Per serving: 266 calories; 13 g fat(6 g sat); 4 g fiber; 18 g carbohydrates; 19 g protein; 4 mcg folate; 62 mg cholesterol; 609 mg sodium;
  • Carbohydrate Servings: 1
  • Exchanges: 2 lean protein, 2 vegetable, 1½ fat, ½ milk

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