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Cheesy Eggplant Casserole

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October 8, 2013 | Issue 473

Comforting Casserole

Cheesy Eggplant 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 entrée that’s both satisfying and healthy.

Makes 6 servings.

Per serving: 258 calories, 9 g total fat (4 g saturated fat), 24 g carbohydrate,
21 g protein, 7 g dietary fiber, 600 mg sodium.

  • 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 pureé
  • 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
  • 1¼ cups shredded, low-fat mozzarella cheese

Directions

  1. Preheat oven to 350 degrees. Sprinkle salt over eggplant and set aside.
  2. Heat oil over medium-high heat in a large skillet. Sauté 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.
  3. 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.
  4. 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.

Grocery list

Salt
Eggplants
Olive oil
Green onions
Onion, coarsely chopped
Bell pepper
Mushrooms, sliced
Garlic, minced
Italian seasoning
No-salt added tomato puree
No-salt added diced tomatoes
All-purpose flour
Olive oil cooking spray
Low-fat cottage cheese
Low-fat mozzarella cheese

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Recipe Extra:
More Meatless Meals

Did You Know?

Eggplant is a good source of fiber and is rich in anthocyanins, the antioxidant that gives the vegetable its rich purple hue.

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