WW Boston Eggplant with Beef and Bechamel Sauce

by

The WW Boston Eggplant with Beef and Bechamel Sauce is a comforting meal. This recipe contains 6 grams of fiber and 390 calories per serving. Takes 1 hour and twenty minutes to make this recipe. We made this dish with eggplants, salted water, cooking oil, beef, olive oil, butter, onion, garlic, bell peppers, tomatoes, seasoning, pepper paste, tomato paste, all-purpose flour, milk, grated cheese, and hot water. You may pair this dish with mint yogurt dip, roasted cauliflower, Turkish flatbread, garlic yogurt, whole-wheat pita, garlic green beans, or cucumber tomato salad. Store this WW Bostan Eggplant with Beef and Bechamel Sauce for 3 days in the refrigerator.

STATS:

  • Calories: 390 kcal
  • Preparation time: 25 minutes
  • Serving size: 1 stuffed eggplant half
  • Cook time: 55 minutes
  • Cuisine: Turkish
  • Course: Main
  • Diet: Weight Watchers
  • Serving: 14 eggplant halves
  • Total time: 1 hour 20 minutes

EQUIPMENT:

  • Large bowl
  • Colander
  • Knife
  • Cutting board
  • Large skillet
  • Wooden spoon
  • Small saucepan
  • Whisk
  • Measuring spoons
  • Baking tray
  • Oven
  • Serving spoon

INGREDIENTS:

EGGPLANT:

  • 7 Boston eggplants
  • 1 tsp liquid cooking oil
  • 4 cups salted water

FOR THE BEEF FILLING:

  • 400 g lean diced beef
  • 1 tbsp olive oil
  • Half tbsp tomato paste
  • 1 tsp light butter
  • Half tsp dried thyme
  • Half tsp paprika
  • 2 medium chopped onions
  • Half tsp cumin
  • 3–4 minced garlic cloves
  • 1 diced red bell pepper
  • Half tbsp pepper paste
  • 1 diced green bell pepper
  • Quarter tsp black pepper
  • 2 medium diced tomatoes
  • Half tsp salt

LIGHT BECHAMEL SAUCE:

  • 1 tbsp light butter
  • Quarter tsp black pepper
  • 1 tbsp all-purpose flour
  • Quarter tsp salt
  • 1 cup low-fat milk

TOPPING:

  • 1/2 tsp red pepper flakes
  • Half cup reduced-fat grated cheese

TRAY SAUCE:

  • One tbsp tomato paste
  • 1½ tbsp hot water

INGREDIENT NOTES:

BOSTAN EGGPLANTS:

  • These large Turkish-style eggplants provide plenty of flesh for stuffing and become soft and creamy when baked. You may use large regular eggplants as an alternative.

SALTED WATER:

  • It helps reduce bitterness and lightly seasons the eggplant before baking. You may sprinkle the cut sides with salt and let them sit for 15–20 minutes instead.

OLIVE OIL:

  • This oil cooks the beef, onions, and vegetables while adding a pleasant savory flavor. Add cooking oil as another option.

BUTTER:

  • It adds richness and traditional flavor to the beef filling and béchamel sauce. You may use light butter or a small amount of olive oil instead.

LEAN BEEF:

  • We use lean beef to add hearty protein and make the recipe light. You may use lean ground beef, lean turkey, or finely chopped chicken as alternatives.

RED AND GREEN PEPPERS:

  • These peppers includes freshness and texture to the filling. You may use yellow or orange bell peppers instead.

TOMATOES:

  • They add moisture, natural sweetness, and acidity to the filling. You may use well-drained canned diced tomatoes as another option.

PEPPER PASTE:

  • This paste adds traditional Turkish pepper flavor and mild richness to the filling. You may use mild red pepper paste or a small amount of extra tomato paste instead.

TOMATO PASTE:

  • It provides concentrated tomato flavor and makes the filling and tray sauce more savory. You may use a small amount of crushed tomatoes, although the sauce will be thinner.

INSTRUCTIONS:

  1. First, cut the Boston eggplants in half lengthwise, then put them in the salted water for 20 minutes.
  2. Drain them properly and dry well, then brush the cut sides with oil.
  3. Place the cut side up on the tray and bake for twenty five minutes at 200°C.
  4. Warm olive oil and butter in the skillet, then cook diced beef over medium-high heat.
  5. Cook chopped onions, then red and green peppers for several minutes.
  6. Add garlic and cook for 30 seconds, then add tomatoes, pepper paste, thyme, tomato paste, cumin, salt, paprika, and black pepper.
  7. In the saucepan, melt the butter on medium-low heat and whisk flour for one minute.
  8. Slowly cook the low-fat milk in the skillet and season the sauce then turn off the flame.
  9. Take the softened eggplants from the oven and add the beef mixture evenly on them.
  10. Spoon a thin layer of the béchamel sauce over the beef filling and sprinkle reduced-fat grated cheese.
  11. Mix 1 tbsp tomato paste with 1½ tbsp hot water properly.
  12. Add the mixture around the edges of the tray and sprinkle red pepper flakes on top.
  13. Bake the dish for 20 minutes at 200°C and rest for five minutes, then serve.

SERVING SUGGESTIONS:

SALADS:

  • Turkish Shepherd Salad
  • Cucumber Tomato Salad
  • Lemon Herb Green Salad
  • Mediterranean Chopped Salad

RICE & GRAINS:

  • Bulgur Pilaf
  • Brown Rice Pilaf
  • Herbed Quinoa
  • Lemon Rice

VEGETABLES:

  • Roasted Zucchini
  • Garlic Green Beans
  • Roasted Cauliflower
  • Grilled Bell Peppers

YOGURT SIDES:

  • Garlic Yogurt
  • Cucumber Yogurt Salad
  • Mint Yogurt Dip
  • Light Tzatziki

BREAD:

  • Whole-Wheat Pita
  • Turkish Flatbread
  • Whole-Grain Dinner Rolls
  • Light Garlic Bread

TIPS:

  • Drain the eggplants properly after soaking them in the salted water.
  • Cook the beef filling well to make it thick so it fits well in the eggplants.
  • Avoid baking the eggplants too much so they stay tender and juicy.
  • Spread an even layer of sauce on the eggplant for better creaminess.

STORAGE INFORMATION:

FRIDGE:

  • Cool the eggplant then put it in the container to store for 3 days.

FREEZER:

  • Include the cooked eggplant in the vessel and freeze for two months.

FAQs:

Can I include regular eggplant in this recipe?

  • Yes, large regular eggplant works well if bostan eggplants are not available.

Is the filling good to make earlier?

  • Yes, you may prepare the beef filling 2 days in advance and refrigerate.

Can I make this recipe without béchamel?

  • Yes, you may use reduced-fat cheese in the beef filling for a less creamy version.

Why do we not add water to the beef filling?

  • Adding water will make the filling loose because the vegetables and tomatoes already release liquid.

Can I include chicken instead of beef?

  • Yes, you may add finely diced chicken breast instead of beef, as per your choice.

Does this recipe contain spice?

  • Yes, you may skip red pepper flakes for a milder dish.

Can I make this dish earlier?

  • Yes, you may assemble the eggplants and refrigerate one day early.

NUTRITIONAL INFORMATION:

Iron: 3.2 mg

Total carbs: 22 g

Vitamin A: 2,450 IU

Net carbs: 16 g

Fiber: 6 g

Calcium: 145 mg

Protein: 24 g

Calories: 390 kcal

Sodium: 620 mg

Potassium: 760 mg

Weight Watchers Points: 7 Points