Monday, August 6, 2012

Stuffed Eggplant

A few weeks back I posted tips and info about eggplant (you can read that here) since it is in-season right now!  I have been seeing great ones at the grocery store, and decided to come up with my own twist on stuffing one, and some recipes that include eggplant.  If you haven't ever had eggplant before, this is an awesome beginner dish.  Super easy, great flavors, and it can be a whole meal or just a side dish.  I also used couscous in place of bread crumbs, which makes it more filling, so this can be a whole meal, or just a side dish.

Stuffed Eggplant
Start with 1 egg plant (this is enough for two main meals, or 4 side dishes, you can always double it though!)
Preheat oven to 350 degrees.


Cut in half lengthwise

Score the inside with a knife, and scoop out the insides of both eggplants with a spoon.  Chop up about 3/4 of the insides into bite size pieces.

Dice 1/2 a bell pepper (I used red, but you can use any color)
Slice 3-4 green onions (I use 4, but really love onion flavor)

Cook 2 oz turkey sausage over medium high heat.  When looking for lean turkey sausage, try to find one around 50 calories an ounce.  This is going to be 50-60 calories less per ounce than regular sausage, and save on saturated fats.  Cook until browned, about 5-6 minutes.  If you don't have non stick pans, you may want to spray with cooking spray, the turkey sausage doesn't let out much fat, so it is more likely to stick.

While sausage is cooking, bring to boil 1/3 cup + 2 Tbsp low sodium chicken broth.  Once boiling, add in 1/3 cup couscous, cover, remove from heat and let sit for 5 minutes.

Add Chopped vegetables (eggplant, pepper and onion) to pan with turkey sausage
Also, add 1/4 cup white wine (or low sodium chicken stock) 1 tsp minced garlic, 1/4 tsp pepper, 1/4 tsp crushed red pepper (optional), 1/2 tsp basil (or use fresh if you have it, about 2 Tbsp chopped), and 1/2 tsp oregano, cook until veggies are tender.

Once veggies are tender, add cooked couscous to meat and veggie mixture, stir to combine.

Spray an 8x8 baking dish with cooking spray, put eggplant halves in so they are stable (wont tip over).  Fill each with half the veggie, meat, and couscous filling.

If you want, top with 1 tbsp lowfat shredded cheese (I would use Parmesan, but had this light mix on hand already shredded).  You can also add the cheese the last 5 min of cooking, which usually works out better when baking uncovered.

Bake uncovered at 350 degrees F, for 35 minutes, or until eggplant is tender.



Yum!  Enjoy.  What are your favorite ways to use eggplant?  Share in the comments below.

Ingredient List
1 Eggplant
1/2 bell pepper
3-4 green onions
2 oz Turkey Sausage
1/3+ 2 Tbsp Low Sodium Broth
1/3 cup couscous
1/4 cup white wine
1 tsp  minced garlic
1/4 tsp pepper
1/4 tsp crushed red pepper (optional)
1/2 tsp Basil
1/2 tsp Oregano
2 Tbsp low fat grated cheese


Hope you got your daily dose of nutrition today, and thanks for reading!  If you enjoy the blog, please share using the buttons below, or in the box to the right.  Also, we would love to have you join us!  Join this site in the "followers" box to the right.  "Like" the blog on facebook, and follow me on twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right.  Thanks, and have a great day! ~jenna

2 comments:

  1. Could you take out the broth and replace it with something else. I have a vegan friend that loves eggplant, but obviously does not eat chicken broth. Thank you.

    ReplyDelete
    Replies
    1. Absolutely! My first pick would be to use a vegetable broth in place of the chicken broth for an easy fix. You could use water too, that would work just fine. There are many other flavors in there, and I think the water would be just fine in this recipe. Also, for the sausage, you can use soy crumbles from something like Boca or Morning Star for a Vegan substitution, or you could use tofu. I would dice it small and then cook it for a few minutes before adding in the veggies and seasonings. I think either would be wonderful in this dish! Thanks for reading!!

      Delete