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Mediterranean Stuffed Eggplant Recipe

Mediterranean Stuffed Eggplant Recipe

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Ingredients

Count

Nutrition

195

Calories

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Ingredients:

Serving

3 medium eggplants
cooking spray
4 tsp olive oil, divided
1 1/2 cups chopped onion
1 cup chopped red bell pepper
1 cup chopped green bell pepper
1/4 cup dry white wine
1 tbsp chopped fresh oregano
1 tbsp chopped fresh basil
6 plum tomatoes, chopped
3 garlic cloves, minced
1 medium zucchini, chopped
1 medium summer squash, chopped
1 1/2 tsp salt, divided
1/4 tsp freshly ground black pepper
3/4 cup (3 oz) crumbled feta cheese
1 1/4 cups panko ( japanese breadcrumbs), divided
chopped fresh parsley (optional)

Directions:

Preheat oven to 350°.
Cut each eggplant in half lengthwise. Scoop out pulp, leaving a 1/4-inch-thick shell, and reserve pulp. Place eggplant halves, skin sides down, on a baking sheet coated with cooking spray; bake at 350° for 15 minutes.
Chop the reserved eggplant pulp into 1/2-inch pieces. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add reserved eggplant to pan, and sauté 8 minutes or until eggplant begins to brown. Place eggplant in a bowl. Coat pan with cooking spray. Add onion, and sauté 5 minutes or until tender. Stir in red and green bell peppers and the next 7 ingredients (through squash); sauté 6 minutes. Return eggplant to pan. Stir in 1 1/4 teaspoons salt and black pepper; sauté for 5 minutes. Remove from heat; stir in feta cheese and 1/4 cup panko. Cool slightly. Spoon about 1 cup eggplant mixture into each eggplant shell.
Combine remaining 1 cup panko, remaining 1 teaspoon oil, and remaining 1/4 teaspoon salt. Sprinkle panko mixture evenly over stuffed eggplants. Lightly coat with cooking spray. Bake at 350° for 20 minutes or until thoroughly heated and tops begin to brown. Sprinkle with parsley, if desired.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	195.4 Kcal (818 kJ)
Calories from fat	47.39 Kcal
		% Daily Value*
Total Fat	5.27g	8%
Cholesterol	3.15mg	1%
Sodium	786.33mg	33%
Potassium	831.73mg	18%
Total Carbs	31.77g	11%
Sugars	15.26g	61%
Dietary Fiber	9.87g	39%
Protein	5.5g	11%
Vitamin C	80.3mg	134%
Vitamin A	1.6mg	53%
Iron	27.6mg	153%
Calcium	70.2mg	7%

Amount Per 100 g
Calories	40.59 Kcal (170 kJ)
Calories from fat	9.84 Kcal
		% Daily Value*
Total Fat	1.09g	8%
Cholesterol	0.66mg	1%
Sodium	163.35mg	33%
Potassium	172.79mg	18%
Total Carbs	6.6g	11%
Sugars	3.17g	61%
Dietary Fiber	2.05g	39%
Protein	1.14g	11%
Vitamin C	16.7mg	134%
Vitamin A	0.3mg	53%
Iron	5.7mg	153%
Calcium	14.6mg	7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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