Rice and Feta-Stuffed Baby Eggplant

Yield: 4 servings (serving size: 3 eggplant halves)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 256
  • Calories from fat: 28%
  • Fat: 8.1g
  • Saturated fat: 3.5g
  • Monounsaturated fat: 3g
  • Polyunsaturated fat: 0.9g
  • Protein: 7.9g
  • Carbohydrate: 40.1g
  • Fiber: 3.7g
  • Cholesterol: 17mg
  • Iron: 1.6mg
  • Sodium: 810mg
  • Calcium: 132mg

Ingredients

  • 2 cups chopped tomato
  • 1/4 cup dry white wine
  • 1/2 teaspoon sugar
  • 1 teaspoon sea salt, divided
  • 6 baby eggplants (about 1 1/4 pounds), cut in half lengthwise
  • 2 teaspoons olive oil
  • 1 cup finely chopped onion
  • 1 cup finely chopped yellow bell pepper
  • 2 garlic cloves, minced
  • 2 tablespoons finely chopped fresh basil
  • 1 jalapeño pepper, seeded and finely chopped
  • 1 cup cooked brown basmati rice
  • 1/2 cup (2 ounces) crumbled feta cheese
  • 1 tablespoon finely chopped fresh parsley
  • Parsley sprigs (optional)

Preparation

  1. Preheat oven to 375°.
  2. Combine tomato, dry white wine, sugar, and 1/4 teaspoon salt in a 13 x 9-inch baking dish; spread evenly.
  3. Scoop pulp from eggplant halves, leaving 1/4-inch-thick shells. Chop pulp. Sprinkle inside surfaces of eggplant shells with 1/4 teaspoon salt.
  4. Heat oil in a large nonstick skillet oven medium-high heat. Add onion, bell pepper, garlic, and 1/2 teaspoon salt; sauté 3 minutes. Stir in eggplant pulp, basil, and jalapeño; cover, reduce heat, and cook over low heat 10 minutes or until eggplant is tender. Remove from heat; stir in rice, cheese, and parsley.
  5. Spoon about 1/4 cup eggplant mixture into each eggplant shell, pressing gently; place shells, cut sides up, over tomato mixture in baking dish. Cover and bake at 375° for 15 minutes. Uncover; bake an additional 15 minutes or until shells are tender. Spoon about 1 1/2 tablespoons tomato mixture over each eggplant half. Garnish with parsley sprigs, if desired.
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