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.
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
How to Make It
Preheat oven to 350°.
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.)
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.
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.