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Healthy Italian Eggplant Recipe

 

Ingredients

Servings: 4

 

1-pound eggplant, unpeeled

Vegetable oil spray

1 cup chopped zucchini

1 large onion, chopped

1 medium rib of celery, finely chopped

2 medium garlic cloves, minced

2 tsp dried oregano, crumbled

1/4 tsp crushed red pepper flakes

1/3 cup water

2 slices whole-wheat bread, processed into very fine crumbs

Whites of 2 large eggs

1/8 tsp salt

1/2 cup pizza sauce

1 cup shredded part-skim mozzarella cheese

2 tbsp shredded Parmesan cheese

 

Nutrition Facts

 

Exchanges/Choices:

1/2 Starch

1 Lean Meat

3 Vegetable

1 Fat

 

Calories 203

    Calories from Fat 62

Fat 7g

    Saturated Fat 3.8g

Cholesterol 18mg

Sodium 580mg

Carbohydrate 24g

    Dietary Fiber 5g

    Sugar 11g

Protein 14g

Cooking Methods

  1. Preheat the oven to 350 degrees.
  2. Cut the eggplant crosswise into 1/2-inch slices. Select the 4 largest slices. Lightly spray both sides with vegetable oil spray. Put them on a nonstick baking sheet. Set aside. Chop the remaining eggplant slices into 1/2-inch pieces.
  3. Heat a 12-inch nonstick skillet over medium-high heat. Remove from the heat and lightly spray with vegetable oil spray. With the skillet still off the heat, stir in the diced eggplant, zucchini, onion, celery, garlic, oregano and red pepper flakes. Lightly spray with the vegetable oil spray. Cook for 8 minutes, or until the eggplant is tender, stirring frequently. Remove from the heat.
  4. Stir in the water, then the bread crumbs, egg whites and salt. Spoon onto each eggplant slice.
  5. Bake for 25 minutes or until the eggplant rounds are tender. Top each slice with 2 tbsp pizza sauce. Sprinkle with the mozzarella. Bake for 5 minutes or until the cheese melts. Remove from the oven.
  6. Sprinkle with the Parmesan. Let stand for 5 minutes.

Fun Facts / Cooking Tips

A slice of eggplant is the base for each serving of this healthy diabetic meal with rich-tasting mixture of vegetables, pizza sauce and creamy cheese.

 

 

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