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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 4 |
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You can assemble the stuffed eggplant shells a few hours ahead and keep them covered in the refrigerator. Before baking, let the dish come to room temperature or your baking time will be longer. Ingredients:
2 medium eggplants |
garlic-flavored cooking spray |
1 1/4 cups chopped onion |
1 1/4 cups chopped zucchini |
1 cup sliced mushrooms |
3/4 cup chopped green bell pepper |
3/4 cup chopped tomato |
1 (8-ounce) can no-salt-added tomato sauce |
1 cup cooked brown rice |
1/4 cup (1 ounce) grated fresh parmesan cheese |
1 tablespoon unsalted sunflower kernels, toasted |
1 teaspoon dried italian seasoning |
1 cup (4 ounces) shredded part-skim mozzarella cheese |
Directions:
1. Preheat oven to 350°.
2. Wash eggplants; cut each in half lengthwise. Remove pulp, leaving 1/4-inch-thick shells. Chop pulp; set aside 2 cups. (Reserve remaining pulp for another use.)
3. Coat a large nonstick skillet with cooking spray; place over medium heat. Add onion and next 3 ingredients; sauté until tender. Stir in 2 cups pulp, tomato, and tomato sauce. Cook, uncovered, 15 minutes. Remove from heat; stir in rice and next 3 ingredients.
4. Arrange shells in a baking dish coated with cooking spray; spoon vegetable mixture evenly into shells. Bake, uncovered, at 350° for 10 minutes. Sprinkle with mozzarella cheese; bake 5 minutes.
5. carbo rating: 26
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