Archive for October, 2013

Eggplant and Rice

Tuesday, October 1st, 2013

This delicious eggplant and rice recipe is both vegan and vegetarian. It can be served with vegetables. This dish is low in cholesterol and sodium.

Ingredients:

1-1/3 tbsp virgin olive oil

2 cloves garlic, crushed

1/2 cup onion, minced

1 peeled eggplant, cut into 1/2 in. cubes

1/2 tomato, finely chopped

1 bay leaf

1/2 tsp thyme, or 2 tsp fresh, minced

1 cup long-grain rice

2 cups water

Directions:

Heat oil in a heavy saucepan over medium high heat. Sauté onion and garlic 3-4 minutes or until onion is softened. Stir in next 4 ingredients (eggplant, tomato, bay leaf & thyme) and mix thoroughly. Cover saucepan and simmer 3 minutes. Stir in remaining ingredients and salt to taste and return to a boil. Immediately reduce heat to low. Cover and simmer 20-25 minutes or until rice is tender and liquid is absorbed.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 140; % Calories From Fat 31.5%; Total Fat 4.9g; Saturated Fats 0.7g; Mono-unsaturated Fats 3.3g; Poly-unsaturated Fats 0.6g; Cholesterol 0mg; Sodium 9.4mg; Total Carbohydrates 21g; Dietary Fiber 4.7g; Sugar 4.4g; Protein 2.8g.

More Information:

Vitamins:

Thiamin B1 0.13 mg
Vitamin B12 0 mcg
Vitamin K 10 mcg
Vitamin A 160 IU
Niacin B3 1.5 mg
Pantothenic Acid 0.53 mg
Riboflavin B2 0.059 mg
Vitamin C 6.4 mg
Vitamin D 0 IU
Vitamin B6 0.2 mg
Vitamin E 1.1 mg
Choline 12 mg

Minerals:

Manganese 0.56 mg
Magnesium 27 mg
Calcium 30 mg
Zinc 0.49 mg
Phosphorus 61 mg
Copper 0.17 mg
Fluoride 100 mcg
Selenium 3.7 mcg
Sodium 9.4 mg
Potassium 360 mg
Iron 1 mg