Stuffed eggplant
Dietitian's tip: For a meatless version, saute extra-firm tofu instead of chicken breast along with the vegetables. For another variation, add tarragon and lemon or Cajun spices to jazz up the eggplant stuffing.
SERVES 2
Ingredients
1 medium eggplant
1 cup water
2 tablespoons olive oil
6 ounces boneless, skinless chicken breast, cut into strips 1/2 inch wide and 2 inches long
1/4 cup chopped onion
1/4 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
1/2 cup sliced fresh mushrooms
1 cup whole-wheat bread crumbs
Freshly ground black pepper, to taste
Directions
Preheat 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 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.
Nutritional Analysis(per serving)Serving size: 1 eggplant half
Calories 388 Cholesterol 49 mg
Protein 26 g Sodium 185 mg
Carbohydrate 35 g Fiber 12 g
Total fat 15 g Potassium 1,209 mg
Saturated fat 2 g Calcium 54 mg
Monounsaturated fat 10 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 3
Carbohydrates 1
Protein and dairy 1
Fats 2
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 1
Nonstarchy vegetables 3
Meat and meat substitutes 2
Fats 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 1
Vegetables 3
Meats, poultry and fish 1
Fats and oils 2
http://www.mayoclinic.com/health/hea...ecipes/NU00445
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