It’s been a month of decadent indulgences, mostly in the dessert category. Now we need to lighten it up and indulge in healthy, tasty dishes like this Skinny Turkey Moussaka with Eggplant and Cauliflower Bechamel!
A healthy twist on a traditional Greek meal
Traditional recipes, especially those of international origin, never go out of style. They do, however, frequently need a healthy makeover to avoid an overload of butter and cream (Pasta Alfredo anyone?). I love the challenge of taking these old standbys and turning them into much healthier dishes that rival the originals in every respect—taste, texture, and appearance.
This Moussaka is a great example. In order to lighten up the traditional Greek Moussaka, I baked the eggplant instead of frying it in oil. I substituted turkey for beef in the filling. MOST IMPORTANTLY, I created a duplicate for the usually butter laden béchamel (cream sauce). No cream, no butter and no flour whatsoever. This “béchamel” is made of CAULIFLOWER. Yes, you heard me right.
Roasted cauliflower forms the base of the béchamel. When the eggs and parmesan are added the whole thing becomes a smooth, creamy custard without the fat.
You are not even going to believe how delicious this lightened up version of a great comfort meal can be. Try it! The Greek flavors of cinnamon, nutmeg, and mint are distinctive when combined with the ground turkey and tomato paste.
And of course, there must be just a bit of white wine in the sauce. Some traditions must be maintained.
A high-calorie meal transformed into a healthy dish!
Like the recipe on the blog for hollandaise sauce made with yogurt, this moussaka demonstrates that many high calorie, high-fat dishes can be transformed into healthy ones that are indistinguishable from the original.
You will be proud to share this with family and friends. More importantly, I bet your kids will eat it. Because moussaka is not what they are expecting for dinner!
Serve this with a nice Greek salad of lettuce, tomatoes, cucumber, kalamata olive, and a nice vinaigrette. Add a pinch or two of oregano for that classic Greek twist.
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Skinny Turkey Moussaka with Eggplant and Cauliflower Bechamel Sauce
A great Greek classic lightened up to substitute turkey for beef and cauliflower for a buttery cream sauce. All the flavor and texture with none of the fat or calories!
Ingredients
For the eggplant and meat sauce:
- 3 eggplants. cut lengthwise into ½ inch thick slices
- salt
- cooking spray
- 1 ½ tablespoons olive oil
- 1/2 teaspoon salt
- 2 onions chopped
- 1 pound lean ground turkey
- 4 cloves garlic minced
- 1/2 teaspoon ground cinnamon
- 1 teaspoon ground nutmeg
- 2 tablespoons chopped parsley
- 2 tablespoons freshly chopped mint optional
- 1 6 ounce can tomato paste
- 1/2 cup white wine
- 1 egg beaten
For the “Bechamel” Sauce:
- 1 ½ heads cauliflower cut into florets (about 8 ½ cups)
- 2 tablespoons olive oil
- 1 tablespoon maple syrup
- 3/4 cup fat free half and half
- ½ teaspoon salt
- ¼ teaspoon freshly ground black pepper
- ½ teaspoon freshly ground nutmeg
- 4 egg yolks lightly beaten
- 1/3 cup parmesan cheese plus 1 ½ cups for the topping
Instructions
For the eggplant and meat sauce:
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Preheat oven to 400 degrees.
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Lay the slices of eggplant on paper towels or in a clean sink and sprinkle lightly with salt. Let rest for at least 30 minutes. With barely wet paper towels, blot off the salt and place the slices on two foil lined baking sheets which you have sprayed generously with cooking spray. Bake the slices for 15 minutes, turn them over and bake for 10 more minutes.
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While the eggplant is baking, make the meat sauce.
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In a large skillet over medium heat, heat the olive oil and add the onions. Saute for 10 minutes until translucent. Add the ground turkey and cook until the turkey is cooked but not brown. Stir in the garlic, cinnamon, nutmeg, parsley and fresh mint (if you are using it). Cook for 2 minutes and add the tomato paste and white wine. Simmer for 20 minutes over medium low heat. Allow the meat mixture to cool and add the beaten egg. Set aside while you make the “béchamel”.
For the “Bechamel” Sauce:
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While the eggplant is baking and the sauce is cooking, toss the cauliflower in the olive oil and maple syrup and spread the florets out on a parchment lined baking sheet. The maple syrup will take some of the bitterness out of the cauliflower. Place the baking sheet in the oven with the eggplant and roast for 25-30 minutes until the cauliflower is soft.
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Remove the cauliflower from the oven and place in a Vitamix or food processor with the fat free half and half, the salt and pepper and the nutmeg. Puree until very smooth and then add the Parmesan and the egg yolks. Blend just until the eggs are incorporated.
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Reduce the oven temperature to 350 degrees.
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Using half of the eggplant, arrange a layer in a greased 9x13 inch baking dish. Cover eggplant with all of the meat mixture, and then sprinkle 1/3 cup of Parmesan cheese over the meat. Cover with remaining eggplant, and spread the “béchamel” sauce over the top, and sprinkle with the remaining Parmesan cheese. Bake for 30 minutes covered with foil. Remove foil and bake for 15 minutes until the moussaka is bubbly and brown.
Recipe Notes
If you want to make this dish ahead of time, you can assemble it one day before and remove the casserole from the refrigerator one hour before serving. Proceed with the directions as written.