Italian Stuffed Eggplant
|Vegetable cooking spray||1|
|Chopped onion||1 1⁄4 Cup (20 tbs)|
|Diced zucchini||1 1⁄4 Cup (20 tbs)|
|Sliced fresh mushrooms||1 Cup (16 tbs)|
|Chopped green pepper||3⁄4 Cup (12 tbs)|
|Garlic||1 Clove (5 gm), minced|
|Chopped tomato||3⁄4 Cup (12 tbs)|
|Canned no salt added tomato sauce||8 Ounce (1 Can)|
|Cooked brown rice||1 Cup (16 tbs) (Cooked Without Salt / Fat)|
|Grated parmesan cheese||1⁄4 Cup (4 tbs)|
|Unsalted sunflower kernels||1 Tablespoon, toasted|
|Dried italian seasoning||1 Teaspoon|
|Shredded part skim mozzarella cheese||4 Ounce (Cup)|
Wash eggplants; cut each in half lengthwise.
Carefully remove pulp, leaving a 1/4-inch-thick shell.
Chop pulp, reserving 2 cups.
Set eggplant shells aside.
Coat a nonstick skillet with cooking spray; place over medium heat until hot.
Add onion and next 4 ingredients; saute until tender.
Stir in 2 cups reserved eggplant, tomato, and tomato sauce.
Cook, uncovered, 15 minutes, stirring occasionally.
Remove from heat; stir in rice, Parmesan cheese, sunflower kernels, and Italian seasoning.
Place eggplant shells in a shallow baking dish coated with cooking spray.
Spoon vegetable mixture evenly into shells.
Bake, uncovered, at 350° for 10 minutes or until thoroughly heated.
Sprinkle with cheese; bake an additional 5 minutes or until cheese melts.
Serving size: Complete recipe
Calories 1156 Calories from Fat 341
% Daily Value*
Total Fat 39 g59.5%
Saturated Fat 18.8 g93.9%
Trans Fat 0 g
Cholesterol 100 mg33.3%
Sodium 2791.5 mg116.3%
Total Carbohydrates 149 g49.7%
Dietary Fiber 41.6 g166.5%
Sugars 45.7 g
Protein 66 g133%
Vitamin A 53.7% Vitamin C 264.3%
Calcium 142.8% Iron 32.8%
*Based on a 2000 Calorie diet