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Grilled Mediterranean Vegetable Salad Makes 4 servings Ingredients Dressing 2 plum tomatoes, cored, seeded and coarsely chopped 3 tablespoons lemon juice 3 tablespoons reduced-sodium chicken broth 1 ½ tablespoons extra-virgin olive oil 1 tablespoon chopped fresh oregano or 1 teaspoon dried Salt & freshly ground pepper to taste
Salad 1 small eggplant, cut into ¼-inch-thick rounds 2 small zucchini, trimmed and cut into ¼-inch-thick ovals 4 plum tomatoes, cored and cut in half lengthwise 1 fennel bulb, trimmed and cut into 8 wedges 1 red onion, peeled and sliced into ¼-inch-thick slices (rings kept intact) 1 lemon, sliced ¾ cup crumbled feta cheese, preferably imported (3 ounces) 8 imported black olives, preferably Kalamata, pitted and cut in half Freshly ground pepper to taste Grilled Mediterranean Vegetable Salad Instructions 1. To make salad dressing: Combine 2 tomatoes, lemon juice, broth, oil and oregano in a blender or food processor; blend or process until smooth. Season to taste with salt and pepper. 2. To make salad: Prepare a grill. Lightly oil grill rack. Cook eggplant, zucchini, 4 tomatoes, fennel, onion and lemon slices, in batches if necessary, until browned and tender. (Fennel will take 4 to 5 minutes per side; eggplant, zucchini and onion 2 to 3 minutes per side; and tomatoes and lemon 1 to 2 minutes per side.) As the vegetables are done, transfer them to a large shallow serving dish. Toss gently with the dressing. 3. Garnish the salad with feta, black olives and a grinding of black pepper. Grilled Mediterranean Vegetable Salad Nutrition Information Per serving: 171 calories; 8 g fat (1 g sat, 6 g mono); 0 mg cholesterol; 26 g carbohydrate; 5 g protein; 10 g fiber; 247 mg sodium; 1051 mg potassium. Nutrition bonus: Vitamin C (103% daily value), Potassium (30% dv), Vitamin A (21% dv), Folate (20% dv). 1 Carbohydrate Serving |
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Grilled Smoky Eggplant Salad Makes 6 servings Ingredients 2 small eggplants (about 1 pound total) ¾ teaspoon kosher salt, divided Olive oil cooking spray ¼ cup extra-virgin olive oil 1 tablespoon sherry vinegar 1 small plum tomato, diced 1 small clove garlic, chopped 1 ½ teaspoons smoked paprika (see Ingredient Note) 3 cups mixed baby salad greens 2 ounces Manchego cheese, cut into thin curls with a vegetable peeler (see Ingredient Note) Grilled Smoky Eggplant Salad Ingredients Cont. Grilled Smoky Eggplant Salad Instructions 1. Preheat grill to medium. 2. Cut stripes in each eggplant?s peel by running a vegetable peeler down the length of it and repeating at about 1-inch intervals. Slice the eggplants into rounds 1/3 to 1/2 inch thick. Lay them on a baking sheet and sprinkle lightly with 1/2 teaspoon salt. Let stand for about 5 minutes. 3. Blot the eggplant slices with paper towels and lightly coat both sides with olive oil spray. Grill the eggplant, flipping halfway through, until soft and caramelized on both sides, 9 to 11 minutes total. 4. Puree oil, vinegar, tomato, garlic, paprika and the remaining 1/4 teaspoon salt in a blender until well combined. 5. Toss salad greens with half the vinaigrette in a medium bowl. Arrange the eggplant slices on 6 salad plates. Drizzle with the remaining vinaigrette. Place the salad greens over and between the eggplant slices, then scatter the cheese curls on top of each salad. Serve warm or at room temperature. Grilled Smoky Eggplant Salad Instructions Cont. Grilled Smoky Eggplant Salad Tips Prepare eggplant and vinaigrette (Steps 1-4), cover and refrigerate separately for up to 1 day. Bring to room temperature before serving. Ingredient Note: To experience the full flavor of this salad, it?s worth seeking out the two signature Spanish ingredients: mild-flavored, smooth sheep-milk Manchego cheese and smoky paprika. If you can?t find them, substitute Parmigiano-Reggiano and Hungarian paprika. Grilled Smoky Eggplant Salad Tips Cont. Grilled Smoky Eggplant Salad Nutrition Information Per serving: 141 calories; 12 g fat (3 g sat, 7 g mono); 7 mg cholesterol; 6 g carbohydrate; 3 g protein; 3 g fiber; 280 mg sodium; 287 mg potassium.
Nutrition bonus: Vitamin A (25% daily value), Vitamin C (15% dv).
1/2 Carbohydrate Serving
Exchanges: 1 vegetable, 2 fat |
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EatingWell's Eggplant Parmesan Makes 6 serving Ingredients 2 eggplants (about 2 pounds total) 3 egg whites 3 tablespoons water 1 cup fine dry breadcrumbs ½ cup freshly grated Parmesan cheese (1 ounce), divided ½ teaspoon salt ½ teaspoon freshly ground pepper ¼ cup slivered fresh basil leaves 2 ½ cups tomato sauce ¾ cup grated part-skim mozzarella cheese (3 ounces) EatingWell's Eggplant Parmesan Instructions 1. Preheat oven to 400°F. Coat two baking sheets and an 8-by-11 1/2-inch baking dish with nonstick cooking spray. 2. Cut eggplants crosswise into 1/4-inch-thick slices. Whisk egg whites and water in a shallow dish until frothy. Combine breadcrumbs, 1/4 cup of the Parmesan, salt and pepper in another shallow dish. Dip the eggplant slices into the egg-white mixture, then coat with the breadcrumb mixture. (Discard any leftover breadcrumbs and egg white.) Arrange the eggplant slices in a single layer on the prepared baking sheets. Bake for 15 minutes, turn the eggplant slices over, and bake until crisp and golden, about 15 minutes longer. 3. Stir basil into tomato sauce. Spread about 1/2 cup of the sauce in the bottom of the prepared baking dish. Arrange half of the eggplant slices over the sauce, overlapping slightly. Spoon 1 cup of the remaining sauce over the eggplant and sprinkle with half of the mozzarella cheese. Add a layer of the remaining eggplant slices and top with the remaining sauce, mozzarella and Parmesan. Bake, uncovered, until the sauce bubbles and the top is golden, 15 to 20 minutes. EatingWell's Eggplant Parmesan Nutrition Information Per serving: 203 calories; 6 g fat (3 g sat, 2 g mono); 13 mg cholesterol; 29 g carbohydrate; 12 g protein; 8 g fiber; 563 mg sodium; 777 mg potassium.
Nutrition bonus: Vitamin C (70% daily value), Vitamin A (25% dv), Potassium (22% dv), Calcium (20% dv).
1 1/2 Carbohydrate Servings |
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Eggplant-Cheddar Bake Makes 2 servings Ingredients 1 large egg ½ cup plain dry breadcrumbs 12 ¼-inch-thick slices eggplant (about ½ medium eggplant) 6 teaspoons extra-virgin olive oil, divided 1 8-ounce can reduced-sodium tomato sauce �?teaspoon salt, or to taste ¼ cup chopped fresh basil �?cup shredded reduced-fat Cheddar cheese, divided Eggplant-Cheddar Bake Ingredients Cont. Eggplant-Cheddar Bake Instructions 1. Preheat oven to 450°F. Coat an 8-inch-square glass baking dish with cooking spray. 2. Whisk egg in a shallow dish. Place breadcrumbs in another shallow dish. Dip eggplant slices in the egg and then dredge in the breadcrumbs to coat thoroughly; transfer to a plate. 3. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add half the eggplant slices and cook until browned on the first side, about 2 minutes. Turn the slices, add 1 teaspoon oil and reduce heat to medium; cook until browned on the second side, about 2 minutes. Transfer the cooked eggplant to the prepared baking dish. Repeat with the remaining oil and eggplant; transfer the cooked slices back to the plate. 4. Wipe out the pan; add tomato sauce and salt, and bring to a simmer over medium-high heat, stirring constantly. Remove from the heat and stir in basil. Pour half the sauce over the eggplant in the baking dish. Sprinkle with half the cheese. Layer on the remaining eggplant. Top with the remaining sauce. 5. Cover the baking dish with foil. Bake until bubbling, about 10 minutes. Remove the foil, sprinkle with the remaining cheese and continue baking until the cheese is melted, 3 to 5 minutes. Eggplant-Cheddar Bake Instructions Cont. Eggplant-Cheddar Bake Nutrition Information Per serving: 373 calories; 20 g fat (4 g sat, 12 g mono); 110 mg cholesterol; 34 g carbohydrate; 14 g protein; 6 g fiber; 554 mg sodium; 728 mg potassium.
Nutrition bonus: Vitamin A (30% daily value), Calcium & Iron (20% dv), Vitamin A (15% dv).
Exchanges: 1 starch, 2 vegetables, 1 medium-fat meat, 3 fat
2 Carbohydrate Servings |
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Eggplant-Couscous Rolls Makes 4 servings Ingredients 2 eggplants (1 pound each), ends trimmed 4 teaspoons extra-virgin olive oil, divided 9 ripe plum tomatoes (1¼ pounds total) 1½ cups water 1 cup whole-wheat couscous ½ teaspoon dried thyme ½ teaspoon salt ¾ cup crumbled feta cheese plus 2 tablespoons for garnish 2 tablespoons chopped fresh mint Freshly ground pepper to taste Eggplant-Couscous Rolls Instructions 1. Preheat oven to 425°F. Coat 2 baking sheets with cooking spray. 2. Standing eggplants on end, remove a thin slice of skin from two opposite sides and discard. Cut eggplants lengthwise into 1/3-inch-thick slices. Brush both sides of the slices with 2 teaspoons oil and arrange in a single layer on the baking sheets. Cut tomatoes in half lengthwise and remove seeds. Place them, cut-side down, in the remaining space on the baking sheets. 3. Bake the vegetables for 10 minutes. Turn eggplant slices over and bake until the eggplant is lightly browned and tender and the tomato skins are blistered, 10 to 15 minutes longer. 4. Meanwhile, bring water to a boil in a medium saucepan. Stir in couscous, thyme, salt and 1 teaspoon oil. Remove from the heat, cover and let stand until the water is absorbed, 5 minutes. Uncover and let cool for 15 minutes. Stir in the feta, mint and pepper with a fork. 5. Coat a 9-by-13-inch baking dish with cooking spray. Put some of the couscous mixture in the center of each eggplant slice. Roll up the eggplant slices firmly around the filling and place, seam-side down, in the prepared dish. Cover with foil; bake for 15 minutes. 6. Meanwhile, peel the skin away from the roasted tomatoes and put them in a small saucepan. Mash with a fork and add the remaining 1 teaspoon oil, salt and pepper. Heat gently over low heat. To serve, spoon the tomato sauce over the eggplant rolls and sprinkle with the remaining 2 tablespoons feta cheese. Eggplant-Couscous Rolls Nutrition Information Per serving: 304 calories; 12 g fat (5 g sat, 4 g mono); 13 mg cholesterol; 43 g carbohydrate; 14 g protein; 5 g fiber; 742 mg sodium; 1002 mg potassium.
Nutrition bonus: Potassium (44% daily value), Vitamin C (40% dv), Vitamin A (30% dv), Fiber (22% dv), Calcium (20% dv).
2 1/2 Carbohydrate Servings |
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Grilled Eggplant Panini Makes 4 sandwiches Ingredients 2 tablespoons reduced-fat mayonnaise 2 tablespoons chopped fresh basil 2 tablespoons extra-virgin olive oil, divided 8 ½-inch slices eggplant (about 1 small) ½ teaspoon garlic salt 8 slices whole-grain country bread 8 thin slices fresh mozzarella cheese �?cup sliced jarred roasted red peppers 4 thin slices red onion Grilled Eggplant Panini Instructions 1. Preheat grill to medium-high. 2. Combine mayonnaise and basil in a small bowl. Using 1 tablespoon oil, lightly brush both sides of eggplant and sprinkle each slice with garlic salt. With the remaining 1 tablespoon oil, brush one side of each slice of bread. 3. Grill the eggplant for 6 minutes, turn with a spatula, top with cheese, and continue grilling until the cheese is melted and the eggplant is tender, about 4 minutes more. Toast the bread on the grill, 1 to 2 minutes per side. 4. To assemble sandwiches: Spread basil mayonnaise on four slices of bread. Top with the cheesy eggplant, red peppers, onion and the remaining slices of bread. Cut in half and serve warm. Grilled Eggplant Panini Nutrition Information Per serving: 337 calories; 16 g fat (6 g sat, 6 g mono); 22 mg cholesterol; 36 g carbohydrate; 12 g protein; 7 g fiber; 659 mg sodium. Nutrition bonus: Folate (28% daily value), Calcium (25% dv), Selenium (23% dv), Iron (15% dv). 2 Carbohydrate Servings |
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Indian-Spiced Eggplant & Cauliflower Stew Makes 6 servings, about 1 1/3 cups each Ingredients 2 tablespoons curry powder, preferably hot Madras (see Note) 1 teaspoon garam masala (see Tip) 1 teaspoon mustard seeds 2 tablespoons canola oil 1 large onion, sliced 2 cloves garlic, minced 1 teaspoon finely grated fresh ginger ¾ teaspoon salt 1 1-pound eggplant, cut into 1-inch chunks 3 cups cauliflower florets 1 15-ounce can diced tomatoes 1 15-ounce can chickpeas, rinsed ½ cup water ½ cup nonfat plain yogurt (optional) Indian-Spiced Eggplant & Cauliflower Stew Instructions 1. Heat a Dutch oven over medium heat. Add curry powder, garam masala and mustard seeds and toast, stirring, until the spices begin to darken, about 1 minute. Transfer to a small bowl. 2. Add oil, onion, garlic, ginger and salt to the pot and cook, stirring, until softened, 3 to 4 minutes. Stir in eggplant, cauliflower, tomatoes, chickpeas, water and the reserved spices. Bring to a simmer. Cover, reduce heat and cook, stirring occasionally, until the vegetables are tender, 15 to 20 minutes. Top each serving with a dollop of yogurt, if desired. Indian-Spiced Eggplant & Cauliflower Stew Tips Note: Hot Madras curry powder, located in the spice aisle of most supermarkets, adds a pleasant level of heat. Substitute regular curry powder for a milder flavor.
Tip: Garam masala is a flavorful, fragrant blend of dry-roasted ground spices. It’s in the spice section of most supermarkets and specialty stores. Indian-Spiced Eggplant & Cauliflower Stew Nutrition Information Per serving: 198 calories; 6 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 31 g carbohydrate; 6 g protein; 8 g fiber; 605 mg sodium; 358 mg potassium. Nutrition bonus: Vitamin C (60% daily value), Folate (22% dv), Iron (15% dv). 1 1/2 Carbohydrate Servings Exchanges: 1 starch, 2 vegetable, 1 very lean meat, 1 fat |
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Mediterranean Baked Penne Makes 8 servings Ingredients ½ cup fine dry breadcrumbs 1 tablespoon extra-virgin olive oil 2 small zucchini, chopped 1 medium eggplant (about 1 pound), chopped 1 green or red bell pepper, seeded and chopped 1 medium onion, chopped 1 stalk celery, sliced 1 clove garlic, minced ¼ cup dry white wine 1 28-ounce can plum tomatoes, drained and coarsely chopped, juice reserved Salt & freshly ground pepper to taste 1 pound dried penne rigate or rigatoni 1 ½ cups coarsely grated part-skim mozzarella cheese 2 large eggs, lightly beaten 2 tablespoons freshly grated Parmesan cheese Mediterranean Baked Penne Instructions 1. Preheat oven to 375°F. Coat a 3-quart baking dish with nonstick spray. Coat the dish with 1/4 cup breadcrumbs, tapping out the excess. Put a pot of water on to boil for cooking pasta. 2. Heat oil in a large nonstick skillet over medium-high heat. Add zucchini, eggplant, bell pepper, onion and celery; cook, stirring occasionally, until tender, about 10 minutes. Add garlic and cook, stirring, for 1 minute more. Add wine and stir until almost evaporated, about 2 minutes. Add tomatoes and juice. Bring to a simmer and cook until thickened, 10 to 15 minutes. Season with salt and pepper. Transfer to a large bowl and let cool to room temperature. 3. Meanwhile, cook penne (or rigatoni) in boiling salted water until al dente, 8 to 10 minutes. Drain and rinse well. Toss pasta with the vegetable mixture and stir in mozzarella. 4. Spoon the pasta mixture into prepared baking dish and drizzle eggs evenly over the top. In a small bowl, combine remaining 1/4 cup breadcrumbs and Parmesan. Sprinkle evenly over the top. 5. Bake pasta until golden and bubbly, 40 to 50 minutes. Let stand for 10 minutes before serving. Mediterranean Baked Penne Tips Prepare through Step 3, cover and chill for up to 2 days. Mediterranean Baked Penne Nutrition Information Per serving: 377 calories; 13 g fat (3 g sat, 2 g mono); 8 mg cholesterol; 62 g carbohydrate; 5 g protein; 5 g fiber; 293 mg sodium; 221 mg potassium.
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Polenta & Vegetable Bake Makes 8 servings Ingredients 2 tablespoons extra-virgin olive oil 1 medium eggplant, diced 1 small zucchini, finely diced ½ teaspoon salt ½ teaspoon freshly ground pepper ½ cup water 10 ounces baby spinach 1 ½ cups prepared marinara sauce, preferably lower-sodium ½ cup chopped fresh basil 14 ounces prepared polenta, sliced lengthwise into 6 thin slices 1 ½ cups shredded part-skim mozzarella, divided Polenta & Vegetable Bake Instructions 1. Preheat oven to 450 degree F. Coat a 9-by-13-inch baking dish with cooking spray. 2. Heat oil in a large nonstick skillet over medium-high heat. Add eggplant, zucchini, salt and pepper and cook, stirring occasionally, until the vegetables are tender and just beginning to brown, 4 to 6 minutes. Add water and spinach; cover and cook until wilted, stirring once, about 3 minutes. Stir marinara sauce into the vegetables and heat through, 1 to 2 minutes. Remove from the heat and stir in basil. 3. Place polenta slices in a single layer in the prepared baking dish, trimming to fit if necessary. Sprinkle with 3/4 cup cheese, top with the eggplant mixture and sprinkle with the remaining 3/4 cup cheese. Bake until bubbling and the cheese has just melted, 12 to 15 minutes. Let stand for about 5 minutes before serving. Polenta & Vegetable Bake Nutrition Information Per serving: 215 calories; 8 g fat (3 g sat, 4 g mono); 14 mg cholesterol; 27 g carbohydrate; 9 g protein; 6 g fiber; 670 mg sodium; 187 mg potassium.
Nutrition bonus: Vitamin A (35% daily value), Calcium & Vitamin C (25% dv), Fiber (23% dv).
1 1/2 Carbohydrate Servings
Exchanges: 1 1/2 starch, 1 vegetable |
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Poor Man's Steak (Bistecche dei Poveri) Makes 6 servings Ingredients 2 eggplants (1 ½ lbs. total), ends trimmed, cut crosswise into ¾-inch-thick slices 2 tsp. salt 1 Tbsp. extra-virgin olive oil 1 Tbsp. balsamic vinegar 1 Tbsp. chopped fresh mint ½ tsp. dried oregano 1 small clove garlic, minced Freshly ground pepper to taste Poor Man's Steak (Bistecche dei Poveri) Instructions 1. Sprinkle eggplant with salt and drain in a colander for 30 minutes. 2. Preheat oven to 450°F. Lightly coat 2 baking sheets with nonstick cooking spray. 3. Rinse the eggplant under cold water and pat dry. Arrange in a single layer on the prepared baking sheets. Bake for 20 minutes, turn the eggplant over and bake for 5 minutes longer, or until golden brown and tender. 4. Stir together oil, vinegar, mint, oregano and garlic in a small bowl. Season the eggplant with pepper and brush tops with the oil mixture. Serve at room temperature. Poor Man's Steak (Bistecche dei Poveri) Tips Cover and refrigerate for up to 8 hours. Bring to room temperature before serving. Poor Man's Steak (Bistecche dei Poveri) Nutrition Information Per serving: 52 calories; 3 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 7 g carbohydrate; 1 g protein; 4 g fiber; 779 mg sodium; 271 mg potassium. |
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Turkey Cutlets with Spicy Eggplant Relish Makes 6 servings Ingredients 1 eggplant (about 1 pound), cut into 1-inch cubes ¼ cup rice vinegar 2 tablespoons sesame oil, divided 1 tablespoon finely chopped fresh ginger 1 tablespoon fish sauce or soy sauce 1 tablespoon sugar 1 small red bell pepper, diced 1 small green bell pepper, diced 1 red onion, diced 2 jalapeño peppers, seeded and very finely chopped �?cup chopped fresh cilantro 1 ½ pounds turkey cutlets (about ¼ inch thick) Salt & freshly ground pepper to taste Turkey Cutlets with Spicy Eggplant Relish Instructions 1. Preheat oven to 400°F. Coat a baking sheet with cooking spray. Spread eggplant on the prepared baking sheet and roast until soft, 10 to 15 minutes. 2. Combine vinegar, 1 tablespoon oil, ginger, fish sauce or soy sauce and sugar in a large bowl; stir to dissolve sugar. Add red and green peppers, onions, jalapeños, cilantro and the roasted eggplant; toss to combine and set aside. 3. Season turkey with salt and pepper. Heat 1 1/2 teaspoons oil in a nonstick skillet over medium-high heat. Add half of the turkey and sauté until golden brown on the outside and no longer pink in the center, 2 to 3 minutes per side. Transfer to a platter and keep warm. 4. Add the remaining 1 1/2 teaspoons oil to the pan and cook the remaining turkey in the same manner. Spoon the eggplant relish over the cutlets and serve. Turkey Cutlets with Spicy Eggplant Relish Nutrition Information Per serving: 209 calories; 5 g fat (1 g sat, 2 g mono); 45 mg cholesterol; 12 g carbohydrate; 30 g protein; 4 g fiber; 387 mg sodium; 267 mg potassium. Nutrition bonus: Vitamin C (52% daily value). 1 Carbohydrate Serving |
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