Description
Indulge in a mouthwatering culinary adventure with our delectable Diabetes-Friendly Eggplant Moussaka! Picture layers of tender roasted eggplant enveloping a savory medley of lean ground beef, aromatic herbs, and rich tomato sauce, all smothered in a velvety bechamel sauce and sprinkled with crispy breadcrumbs. Each bite is a symphony of flavors and textures, offering a comforting embrace while keeping your blood sugar levels in check. With its low-carb profile and nutrient-packed eggplant, this wholesome dish is a celebration of both taste and health. Treat yourself to a guilt-free feast that’s as satisfying as it is nourishing!
Ingredients
For the eggplant:
2 lbs. (1kg) eggplant, cut into ⅓“ (¾cm)
slices
1 tsp. sea salt
2–3 tbsp. olive oil
For the filling:
1 tbsp. olive oil
1 onion, diced
3 garlic cloves, minced
1.4 lbs. (700g) 95% lean ground beef
14 oz. (400g) can chopped tomatoes
3 tbsp. tomato paste
8 fl oz. (240ml) beef broth
1 beef bouillon cube, crumbled
1½ tsp. coconut sugar
2 tsp. dried oregano
½ tsp. ground cinnamon
¾ tsp. sea salt
For the bechamel sauce:
2 oz. (60g) butter
5 tbsp. all purpose flour
1.3 pts. (600ml) milk
1.8 oz. (50g) Parmesan cheese, grated
⅛ tsp. ground nutmeg
1¼ tsp. sea salt
1 egg + 1 egg yolk
¼ tsp. black pepper
Topping:
0.7 oz. (20g) panko breadcrumbs
Instructions
- Preheat and Prep: Preheat your oven to 450°F (230°C) and line a baking sheet with parchment paper. Slice the eggplant, sprinkle salt between the layers, and let it sit for 30 minutes. Afterward, pat the slices dry and brush with olive oil before baking for 15-20 minutes.
- Prepare the Filling: In a skillet, sauté onions and garlic, then add ground beef and cook until browned. Stir in tomatoes, tomato paste, broth, and spices, simmering for 15 minutes until thickened.
- Make the Bechamel Sauce: In a pot, melt butter, add flour, and cook for a minute. Gradually add milk, stirring until thickened. Remove from heat, stir in cheese, nutmeg, salt, and pepper. Once cooled slightly, whisk in eggs.
- Assemble: Lower oven temperature to 350°F (180°C). Layer half of the eggplant in a baking dish, top with meat sauce, then remaining eggplant, and finally, pour over the bechamel sauce. Sprinkle breadcrumbs on top.
- Bake and Enjoy: Bake for 30-40 minutes until golden brown. Let it rest for 10 minutes before serving.
Notes
- Cut this into portions to freeze and reheat. It will keep in the freezer for up to one month.
- If placed in the fridge, it will keep up to 3 days. Be sure to pack leftovers away immediately.
- Prep Time: 40 mins
- Cook Time: 1 hour
- Category: Dinner
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1/8 dish
- Calories: 393
- Sugar: 8.5 g
- Sodium: 964.7 mg
- Fat: 14.2 g
- Saturated Fat: 6.5 g
- Carbohydrates: 78.6 g
- Fiber: 45.7 g
- Protein: 10 g
- Cholesterol: 47 mg
