This meatless entrée has an ample amount of protein from the couscous and feta cheese. Whole-wheat couscous has a nutty flavor and, like regular couscous, requires no actual cooking, just five minutes to plump in hot water. You can find it in health-food stores, but if it is not available, substitute regular couscous.
- 2 eggplants, (1 pound each), ends trimmed
- 4 teaspoons extra-virgin olive oil, divided
- 9 ripe plum tomatoes, (1 1/4 pounds total)
- 1 1/2 cups water
- 1 cup whole-wheat couscous
- 1/2 teaspoon dried thyme
- 1/2 teaspoon salt
- 3/4 cup crumbled feta cheese, plus 2 tablespoons for garnish
- 2 tablespoons chopped fresh mint
- Freshly ground pepper, to taste
- Preheat oven to 425°F. Coat 2 baking sheets with cooking spray.
- Standing eggplants on end, remove a thin slice of skin from two opposite sides and discard. Cut eggplants lengthwise into 1/3-inch-thick slices. Brush both sides of the slices with 2 teaspoons oil and arrange in a single layer on the baking sheets. Cut tomatoes in half lengthwise and remove seeds. Place them, cut-side down, in the remaining space on the baking sheets.
- Bake the vegetables for 10 minutes. Turn eggplant slices over and bake until the eggplant is lightly browned and tender and the tomato skins are blistered, 10 to 15 minutes longer.
- Meanwhile, bring water to a boil in a medium saucepan. Stir in couscous, thyme, salt and 1 teaspoon oil. Remove from the heat, cover and let stand until the water is absorbed, 5 minutes. Uncover and let cool for 15 minutes. Stir in the feta, mint and pepper with a fork.
- Coat a 9-by-13-inch baking dish with cooking spray. Put some of the couscous mixture in the center of each eggplant slice. Roll up the eggplant slices firmly around the filling and place, seam-side down, in the prepared dish. Cover with foil; bake for 15 minutes.
- Meanwhile, peel the skin away from the roasted tomatoes and put them in a small saucepan. Mash with a fork and add the remaining 1 teaspoon oil, salt and pepper. Heat gently over low heat. To serve, spoon the tomato sauce over the eggplant rolls and sprinkle with the remaining 2 tablespoons feta cheese.
Per serving: 304 calories; 13 g fat (6 g sat, 4 g mono); 29 mg cholesterol; 68 g carbohydrates; 17 g protein; 18 g fiber; 673 mg sodium; 1002 mg potassium.
Nutrition Bonus: Potassium (44% daily value), Vitamin C (40% dv), Vitamin A (30% dv), Fiber (22% dv), Calcium (20% dv).
Carbohydrate Servings: 2 1/2
Exchanges: 3 starch, 4 vegetable, 1/2 medium-fat meat, 1 fat
More From EatingWell
Omega-3 fats are good for your heart and are found in fish...
These healthy sugar-free dessert recipes are a delicious and...
Stir-fries are an easy way to get dinner on the table fast...
Whether you're looking for a quick breakfast or a refreshing...
If you’re trying to slim down, our low-calorie dinners to...
Carbs have gotten a bad rap as a diet no-no, but whole grains...
When you’re trying to lose weight, you don’t need to skimp on...
The next time you’re thinking about ordering takeout, put...
Fresh seasonal produce offers plenty of reasons to try one of...
Baking a cake from scratch doesn’t have to be time-intensive...
There’s something oh-so-soothing about a bowl of creamy...
Our nutritionists have verified that these recipes do not...
Homemade desserts, including piping-hot apple pie, rich...
If you’re searching for an affordable and healthy meal for...
Our healthy lasagna recipes, including classic meat lasagna...
Make sure you have a quick and easy dinner ready to go next...
- Type of Dish
- Main dish, vegetarian
- Ease of Preparation
- Total Time
- More than 1 hour
- Main Ingredient
- Vegetarian, other