be_ixf;ym_202109 d_21; ct_50

Stuffed eggplant

Nutrition Facts

Serving Size 1 eggplant half
Calories 334

Amount Per Serving
Monounsaturated fat 6 g
Saturated fat 2 g
Total fat 10 g
Sodium 159 mg
Cholesterol 62 mg
Dietary fiber 12 g
Protein 26 g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories: 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300 mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

This tasty dish provides almost half of your recommended daily intake of fiber.

Ingredients

(Serves 2)
  • 1 medium eggplant
  • 1 cup water
  • 1 tablespoon olive oil
  • 6 ounces boneless, skinless chicken breast, cut into strips 1/2 inch wide and 2 inches long
  • 1/4 cup chopped onion
  • 1/2 cup chopped red, green or yellow bell peppers
  • 1 cup canned unsalted tomatoes, drained except for 1/4 cup liquid
  • 1/4 cup chopped celery
  • 1 cup sliced fresh mushrooms
  • 3/4 cup whole-wheat bread crumbs
  • Freshly ground black pepper, to taste

Directions

Heat the oven to 350 F. Lightly coat a baking dish with cooking spray.

Trim the ends off the eggplant and cut in half lengthwise. Using a spoon, scoop out the pulp, leaving a shell 1/4-inch thick. Place the shells (cut-side up) in the baking dish and add the water to the bottom of the dish. Chop the eggplant pulp into cubes. Set aside.

In a large, nonstick frying pan, heat the olive oil over medium-high heat. Add the chicken strips and saute until the chicken is lightly browned and no longer pink, about 5 minutes. Add the diced eggplant, onion, peppers, tomatoes and reserved tomato juice, celery, and mushrooms to the chicken. Reduce heat and simmer until the vegetables are tender, about 10 minutes. Stir in the bread crumbs and black pepper. Scoop half of the mixture into each eggplant shell.

Cover with aluminum foil and bake until the eggplant is softened and the stuffing is warmed through, about 15 minutes. Transfer the eggplant to warmed individual plates and serve immediately.

Last Updated: January 27th, 2018