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
Our easy holiday appetizer recipes are great for a holiday...
Citrus fruit, such as grapefruit, lemons, limes and oranges,...
Kale and other dark leafy greens are a flavorful, vitamin-...
Making a quick and healthy dinner when you really pressed for...
A piping hot bowl of soup is the ultimate comfort food during...
Decadent cream-based soups are typically loaded with...
Enjoy seasonal fresh fruit even in winter with these healthy...
Winter salads can taste like a refreshing start to those...
Save money on food during the holiday season but still eat...
Pasta is a favorite comfort food—it’s quick, easy to cook and...
Picture this: You arrive home tired and frazzled, and the...
Our gluten-free cookie recipes are a healthy and delicious...
Whether you’re making Christmas cookies for your annual...
End your holiday meal on a sweet note with our healthy...
Spend more time with friends and family and less time in the...
Our festive holiday cocktails, including healthy recipes for...
- Ease of Preparation
- Total Time
- More than 1 hour
- Main Ingredient
- Vegetarian, other
- Type of Dish
- Main dish, vegetarian