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Italian Stuffed Eggplant

Yield 4 servings (serving size: 1 stuffed eggplant half)
You can assemble the stuffed eggplant shells a few hours ahead and keep them covered in the refrigerator. Before baking, let the dish come to room temperature or your baking time will be longer.

Ingredients

  • 2 medium eggplants
  • Garlic-flavored cooking spray
  • 1 1/4 cups chopped onion
  • 1 1/4 cups chopped zucchini
  • 1 cup sliced mushrooms
  • 3/4 cup chopped green bell pepper
  • 3/4 cup chopped tomato
  • 1 (8-ounce) can no-salt-added tomato sauce
  • 1 cup cooked brown rice
  • 1/4 cup (1 ounce) grated fresh Parmesan cheese
  • 1 tablespoon unsalted sunflower kernels, toasted
  • 1 teaspoon dried Italian seasoning
  • 1 cup (4 ounces) shredded part-skim mozzarella cheese

Nutrition Information

  • calories 249
  • caloriesfromfat 0.0 %
  • fat 8.7 g
  • satfat 4.4 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 14.8 g
  • carbohydrate 30 g
  • fiber 4.3 g
  • cholesterol 22 mg
  • iron 1.9 mg
  • sodium 272 mg
  • calcium 322 mg

How to Make It

  1. Preheat oven to 350°.

  2. Wash eggplants; cut each in half lengthwise. Remove pulp, leaving 1/4-inch-thick shells. Chop pulp; set aside 2 cups. (Reserve remaining pulp for another use.)

  3. Coat a large nonstick skillet with cooking spray; place over medium heat. Add onion and next 3 ingredients; sauté until tender. Stir in 2 cups pulp, tomato, and tomato sauce. Cook, uncovered, 15 minutes. Remove from heat; stir in rice and next 3 ingredients.

  4. Arrange shells in a baking dish coated with cooking spray; spoon vegetable mixture evenly into shells. Bake, uncovered, at 350° for 10 minutes. Sprinkle with mozzarella cheese; bake 5 minutes.

  5. carbo rating: 26

The Complete Step-by-Step Low Carb Cookbook