Archive for February, 2008

Roasted and Stuffed Smothered Eggplant

Friday, February 1st, 2008

Roasted and Stuffed Smothered Eggplant

While the title of this recipe is rather long and the ingredient list is impressive, the dish itself is really low in calories and fat. And I might add that it is really good tasting. Included are instructions for freezing.


2 medium eggplants, sliced lengthwise

2 tsp olive oil

1 serving cooking spray

1 large onion, chopped 1/4″ pieces

1 large carrot, chopped 1/4″ pieces

2 medium sweet red peppers, chopped 1/4″ pieces

3 large garlic cloves, chopped

3 medium Portobello mushroom caps, chopped 1/2″ dice

2 Tbs parsley, fresh, chopped

1 Tbs fresh thyme

1/8 tsp table salt, or to taste

15 oz canned tomato sauce


Preheat oven to 400 degrees.

Rub cut sides of eggplants with oil. Place on a nonstick baking sheet cut-sides up. Bake for 20 to 25 minutes (eggplant should not be cooked entirely through). Remove from oven and flip over with a spatula; let cool on baking sheet. Leave oven on.

Meanwhile, coat a large nonstick skillet with cooking spray and heat over medium-high heat. Add onions, carrot and peppers. Saute until soft and slightly browned, about 5 to 7 minutes. Add garlic and mushrooms. Increase heat to high and continue to saute until mushrooms soften and release their juices, about 5 to 7 minutes. Remove from heat and stir in parsley and thyme; season to taste with salt.

Scoop out flesh of cooled eggplant with a soup spoon, leaving about a 1/4-inch of eggplant flesh in skin. Coarsely chop flesh and add to mushroom mixture; mix well.

Fill each eggplant shell with about 11/2 cups of filling. Place stuffed eggplant shells in a nonstick 9- by 13-inch pan. Spoon 1/2 cup of tomato sauce over each stuffed eggplant shell. Bake for 15 minutes, remove from oven and let cool.

Freezing and thawing instructions: Freeze each cooled eggplant half, topped with sauce, in individual containers. When ready to eat, thaw and microwave. Or, thaw and reheat for about 15 to 20 minutes in a 350 degrees oven.

Serves 4

Nutrition Facts

Nutrition (per serving): 201.1 calories; 16% calories from fat; 3.8g total fat; 0.0mg cholesterol; 704.0mg sodium; 1 860.2mg potassium; 40.9g carbohydrates; 15.6g fiber; 18.5g sugar; 8.7g protein.