Cheesy Eggplant Casserole - 24g Carbs, 7g Fiber
From: American Institute for Cancer Research - Issue # 473 - October 8, 2013
Comforting Casserole - Warm, hearty casseroles can be an easy go-to comfort food when the weather gets cooler. But just because it's comforting, doesn't mean it has to be high in fat and calories. This recipe makeover features eggplant, mushrooms, a variety of vegetables, and low-fat cottage cheese for a meatless entree that's both satisfying and healthy.
1/4 tsp salt
2 small to medium eggplants, peeled and sliced, about 1/2-inch thickness
1 Tbsp olive oil
1/4 cup green onions, chopped
1 medium onion, coarsely chopped
1 bell pepper (red or green) diced
1/2 cup mushrooms, sliced
1 clove garlic, minced
1 tsp dried Italian seasoning
2 cups no-salt added tomato puree
1 (14-oz can) no-salt added diced tomatoes
1/4 cup all-purpose flour
Olive oil cooking spray
2 cups low-fat cottage cheese
1 1/4 cups shredded, low-fat mozzarella cheese
Preheat oven to 350 degrees. Sprinkle salt over eggplant and set aside.
Heat oil over medium-high heat in a large skillet. Saute onions, pepper, mushrooms, and garlic until tender, about 3-4 minutes. Add seasoning, tomato pureé and diced tomatoes and bring to a boil. Reduce heat and simmer about 22 minutes.
Coat eggplant with flour, front and back. Coat skillet with cooking spray and heat over medium heat. Add eggplant slices in batches and cook, covered, until browned, turning once – about 3-5 minutes per side. Transfer to plate.
In a 7 x 11-inch casserole dish, spread about 1 cup sauce. Add a layer of eggplant. Top with 1 cup cottage cheese, more sauce and 1/2 cup mozzarella. Repeat again, placing a layer of sauce on top. Sprinkle with remaining mozzarella. Bake uncovered, about 30 minutes. Let stand 5 minutes before serving.
Servings: 6
Nutrition per Serving: 258 Calories, 9g Total Fat, 4g Saturated Fat, 21g Protein, 24g Carbs, 7g Dietary Fiber, 600mg Sodium
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