Eggplant is so versatile. It has the ability to soak up whatever you are cooking it with, thus allowing for tons of flavor. If you are ordering eggplant out at most restaurants, you can be certain that it’s going to be prepared using oil. Therefore, that sponge-like quality that I love (when preparing it healthy) can actually mean tons of oil being soaked up by this poor innocent vegetable. That means excess and unnecessary fat that we simply don’t need. With that, I’m going to show you how to prepare my Grilled Chicken Stuffed Eggplant Parm without any oil at all. In fact, one entire half of this eggplant meal contains only 7 grams of fat! What’s more? This meal packs in a whopping 14 grams of fiber! You won’t believe how delicious this dish is and I can’t wait for you to try it. Enjoy!
Keeping our bodies in shape is hard work…and, yes, it absolutely does mean making sacrifices when it comes to the foods that we choose to eat! However, the key is to still enjoy the foods that you love by simply recreating them into a healthy version. That’s what I’m here for! I’ll take the guesswork away from you and bring you new recipes each and every week! It’s all about being creative with good-for-you foods! As my trademark proclaims, I will always do my best to deliver to you: 100% Taste, 0% Guilt! It’s all here for you and ready to go. Each Alli’s Slim Pickins recipe provides detailed ingredients, nutritional information, and step-by-step instructions on how to prepare each mouth-watering meal! Come on, let’s make it happen…
GRILLED CHICKEN STUFFED EGGPLANT PARM
Ingredients
1 small eggplant (approximately 1 lb.)
1.5 cups broccoli
1/4 cup each: chopped bell pepper and onion
1/3 tsp. salt
1 TB Italian seasoning blend
1/2 tsp. garlic powder
1/4 tsp. black pepper
14.5 oz. can no salt added diced tomatoes
2 egg whites
2 oz. reduced fat shredded mozzarella cheese
8 oz. grilled chicken, diced
How to Prepare
1. Preheat the oven to 350 degrees.
2. Cut eggplant in half lengthwise and scoop out the meat of the eggplant, leaving ¼ inch of eggplant as a shell to hold the filling. Place the shells on a cookie sheet lined with aluminum foil and coated with non-stick cooking spray. Set aside.
3. Put the eggplant meat into a food processor. Add the broccoli, bell pepper, and onion. Process for a few seconds, or until the eggplant veggie mixture is fully chopped.
4. Coat a large skillet with non-stick cooking spray and place over medium-high heat. Add the eggplant veggie mixture along with the salt, Italian seasoning, garlic powder, and black pepper and cook for approximately 5 minutes, or until lightly browned. Turn off the heat.
5. Pour in the diced tomatoes, egg whites, and grilled chicken. Stir until ingredients are thoroughly mixed.
6. Divide the mixture in half and scoop one half into each of the two eggplant shells. Sprinkle 1 oz. of the mozzarella onto each half.
7. Bake for approximately 25-30 minutes, or until the top of the eggplants are golden brown. Enjoy!
NUTRITION DATA
Per half eggplant (recipe serves 2): 365 calories, 45 grams protein, 31 grams carbohydrates (14 grams fiber), 7 grams fat
100% TASTE, 0% GUILT
Editor’s Note: If you have any specific requests or would like to share your feedback on the above recipes, please e-mail Allison Frahn at AliFrahn@yahoo.com.
