Italian Stuffed Eggplant

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

Preparation

1. 1. Preheat oven to 350°.
2. 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. 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. 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