- Calories 354
- Fat 18.7g
- Satfat 5g
- Monofat 6.6g
- Polyfat 5.9g
- Protein 14.1g
- Carbohydrate 35.5g
- Fiber 5.6g
- Cholesterol 86mg
- Iron 2mg
- Sodium 596mg
- Calcium 215mg
How to Make It
Cook rice according to package directions, omitting salt and fat.
Preheat oven to 400°.
Combine eggplant, zucchini, 1/4 teaspoon salt, and 1 tablespoon olive oil in a bowl; toss to combine. Place eggplant mixture evenly on a large baking sheet coated with cooking spray. Bake at 400° for 15 minutes. Place vegetables in a large bowl.
Reduce oven temperature to 375°.
Heat a large nonstick skillet over medium heat. Add 2 teaspoons olive oil to pan, and swirl to coat. Add onion and garlic; cook for 12 minutes or until tender. Add onion mixture to eggplant mixture. Add cooked rice, remaining 1/2 teaspoon salt, 3/4 cup cheese, and the next 3 ingredients (through eggs), and stir well to combine. Spoon rice mixture into an 11 x 7inch glass or ceramic baking dish coated with cooking spray. Cover with foil, and bake at 375° for 15 minutes.
Place bread in a food processor; pulse 10 times or until coarse crumbs measure 1 cup. Heat a large skillet over medium-high heat. Add the remaining 1 teaspoon oil to pan, and swirl to coat. Add breadcrumbs, and cook for 3 minutes or until toasted, stirring frequently. Remove pan from heat; stir in remaining 1/4 cup cheese, walnuts, and parsley.
Remove foil from rice mixture. Top evenly with breadcrumb mixture. Bake, uncovered, at 375° for 15 minutes or until vegetables are tender and topping is browned.
Wine Match: Pick a smooth, midweight red like Vietti Barbera d'Asti Tre Vigne, Piedmont, Italy, 2009 ($16). With its vibrant fruit and acidity, this soft-tannin wine stands up to the rich cheese without overpowering the tender veggies. --Scott Jones
MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.