Vegetarian Stuffed Eggplant
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
22 ounces of fresh eggplant, preferably 2 small 10 ounce eggplants, but you can use one large one if you have to9 ounces of vegetarian "meat" crumbles (I used Morningstar Farm Crumbles)1 1/2 cup of onion chopped 1/2 cup EACH of finely chopped green and red bell bepper1 tablespoons any type of 0 calories garlic seasoning1/8 teaspoon cayenne pepper1/4 teaspoon pepper1/4 cup fat free, low sodium chicken or vegetable brothspray cooking oil1 can (15 ounces) tomato sauce, no salt added1 cup of cooked rice (leftover rice is fine)4 tablespoons grated parmesan cheese4 tablespoons reduced-fat feta cheese, crumbled fine
1. If you don't have any leftover cooked rice, then make the rice first according to package directions. Pre-heat the oven to 350
2. Cut the eggplant(s) in half the long way. Scoop out the center leaving just a little around the edge. Place the eggplant "shells" in a microwave safe dish with a a couple of tablespoons of water. Cover eggplant and microwave/steam eggplant on high for 4 minutes. Leave covered until ready to use.
3. Cut up the eggplant center into small cubes.
4. Spray a large frying pan with cooking spray. When the pan is hot, heat the "meat" crumbles for a minute or two. Add the garlic seasoning and peppers.
5. Add the vegetables and spray the top before stirring. Stir and continue sauteing for a couple of minutes. Add the broth and continue cooking for another 2-3 minutes. Add 1/4 cup of the tomato sauce and the rice. Stir well and heat for about 1 minute. Remove from heat.
6. Spray a baking dish just big enough to hold the eggplant with spray oil. Fill each eggplant shell with a heaping serving of the filling and place in the baking dish. If there is any filling left over spoon it around the eggplant.
7. Pour the remaining toamto sauce over the stuffed eggplant. Srpinkle evenly with both cheeses.
8. Cover loosely with aluminum foil and bake for 1 hour.
Number of Servings: 4
Recipe submitted by SparkPeople user DILBERTA.
2. Cut the eggplant(s) in half the long way. Scoop out the center leaving just a little around the edge. Place the eggplant "shells" in a microwave safe dish with a a couple of tablespoons of water. Cover eggplant and microwave/steam eggplant on high for 4 minutes. Leave covered until ready to use.
3. Cut up the eggplant center into small cubes.
4. Spray a large frying pan with cooking spray. When the pan is hot, heat the "meat" crumbles for a minute or two. Add the garlic seasoning and peppers.
5. Add the vegetables and spray the top before stirring. Stir and continue sauteing for a couple of minutes. Add the broth and continue cooking for another 2-3 minutes. Add 1/4 cup of the tomato sauce and the rice. Stir well and heat for about 1 minute. Remove from heat.
6. Spray a baking dish just big enough to hold the eggplant with spray oil. Fill each eggplant shell with a heaping serving of the filling and place in the baking dish. If there is any filling left over spoon it around the eggplant.
7. Pour the remaining toamto sauce over the stuffed eggplant. Srpinkle evenly with both cheeses.
8. Cover loosely with aluminum foil and bake for 1 hour.
Number of Servings: 4
Recipe submitted by SparkPeople user DILBERTA.
Nutritional Info Amount Per Serving
- Calories: 298.5
- Total Fat: 6.0 g
- Cholesterol: 7.7 mg
- Sodium: 847.6 mg
- Total Carbs: 44.1 g
- Dietary Fiber: 10.9 g
- Protein: 20.3 g
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