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Stuffed Eggplant

September/October 2014

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In this Italian stuffed eggplant recipe, fresh breadcrumbs, Parmesan cheese and parsley make a simple, yet delicious filling for an “inside-out” eggplant Parmesan. Serve these stuffed eggplants as a light dinner along with a big salad.


Stuffed Eggplant Recipe

Makes: 4 servings

Serving Size: 1/2 eggplant

Active Time:

Total Time:

Ingredients

  • 2 small eggplants (12 ounces each)
  • 2 tablespoons extra-virgin olive oil plus 1/4 cup, divided
  • 2 cloves garlic, chopped
  • 1/4 teaspoon salt
  • 1/2 teaspoon ground pepper, divided
  • 1/2 cup finely grated Parmesan cheese, divided
  • 1 1/4 cups fresh breadcrumbs
  • 1 large egg, lightly beaten
  • 1/3 cup chopped fresh parsley
  • 1 teaspoon capers, rinsed
  • 1 1/4 cups no-salt-added tomato sauce, divided
  • 4 large basil leaves

Preparation

  1. Preheat oven to 375°F.
  2. Halve eggplants lengthwise. Trim a little off the undersides so they lie flat. Cut around the inside edge with a paring knife to separate the flesh from the skin. Scoop out the flesh and roughly chop. Set the shells aside.
  3. Heat 2 tablespoons oil in a medium saucepan over medium heat. Add the chopped eggplant and cook, stirring frequently, until starting to soften, 2 to 3 minutes. Add garlic and cook, stirring frequently, until soft, 3 to 5 minutes. Transfer to a bowl, season with salt and 1/4 teaspoon pepper and set aside to cool.
  4. Heat the remaining 1/4 cup oil in a large skillet over medium heat until shimmering but not smoking. Season the eggplant shells with the remaining 1/4 teaspoon pepper and 2 tablespoons Parmesan. Cook in the hot oil (in batches, if necessary), turning once, until golden brown and soft, 5 to 8 minutes. (Use caution: they will bubble and spit a little when you turn them over.) Drain on paper towels.
  5. Dunk breadcrumbs in a bowl of water and squeeze them out. Transfer to the bowl with the eggplant filling. Add 1/4 cup Parmesan, egg, parsley and capers. Use a spoon or your hands to thoroughly mix. Fill the eggplant shells with the stuffing and use a spoon to smooth the tops.
  6. Spoon 1 cup tomato sauce into an ovenproof dish big enough to fit the eggplant in one layer. Transfer the stuffed eggplant to the dish. Spoon 1 tablespoon of the remaining sauce over each and top with a basil leaf. Sprinkle with the remaining 2 tablespoons Parmesan.
  7. Bake until an instant-read thermometer inserted into the filling registers 160°F, about 25 minutes.

Nutrition

Per serving: 329 calories; 21 g fat (5 g sat, 14 g mono); 55 mg cholesterol; 27 g carbohydrates; 1 g added sugars; 10 g protein; 7 g fiber; 443 mg sodium; 737 mg potassium.

Nutrition Bonus: Vitamin C (27% daily value), (Calcium, Folate & Potassium 21% dv), Vitamin A (20% dv), Iron (15% dv)

Carbohydrate Servings: 1 1/2

Exchanges: 1/2 starch, 3 vegetable, 1/2 lean meat, 3 fat


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