Recipes ofMy Healthy Chefe

Health Coach

I am helping people to shift some excess weight, and make it a lifestyle. Stress free changes to make your life easier with meals easy to manage.


Roasted and stuffed Eggplant

Monday, April 01, 2019
Total time
1 hour and 15 minutes
Preparation time
30 minutes

Delicious vegetarian casserole are delicious and practical.
Freezer friendly it can be packed in individual meal for grab and go in the morning

or2 units, unpeeled (approx 1-1/4 lb) of eggplant, raw (1096 g)
or2 tsps of oil, olive, salad or cooking (9 g)
or1 spray, about 1/3 second (1 NLEA serving) of oil, PAM cooking spray, original (0 g)
or1 large unit of onions, chopped raw (150 g)
or1 large unit (7-1/4" to 8-/1/2" long) of carrots, raw (72 g)
or3 cloves of garlic, raw (9 g)
or1 cup of slices of mushrooms, portabella, grilled (121 g) - equivalent of 3 medium caps
or2 tbsps of parsley, fresh (8 g)
or2 tsps of thyme, fresh (2 g)
or1 tsp of salt, table (6 g)
or1/2 tsp, ground of spices, pepper, black (1 g)
or150 grams of naturally steam peeled diced tomatoes
Preheat oven to 400F
Rub cut sides of eggplants with oil. place on a non stick baking sheet cut -sides up Bake for 20-25 min ( Eggplant should not be cooked entirely through) Remove from oven and flip over with a spatula. let cool on baking sheet leave oven on
Meanwhile, coat a large non stick skillet with cooking spray and heat over medium -high heat. add onions, carrot and peppers, saute until soft and slightly browned, about 10 min increase heat to high and continue to roast until mushroom soften and release their juices , about 5-7 min Remove from heat and stir in parsley and thyme, season to taste with salt and pepper
Scoop out flesh of cooled eggplant with a soup spoon , leaving about a 1/4 inch of eggplant flesh in skin coarsely chop flesh and add to mushroom mixture. mix well
fill each eggplant shell with about 1.5 cups of filling place stuffed eggplant shells in a nonstick pan Spoon 0.5 cup of peeled tomato over each stuffed eggplant shell bake for 15 min , remover from oven and let cool.
Yeald half stuffed eggplan per serving
Nutritional information
Per 100 gPer portion (406 g)% DRI
Energy34 kcal137 kcal7 %
Fat1 g3 g5 %
Fatty acids, total saturated0 g0 g2 %
Cholesterol0 mg0 mg0 %
Sodium168 mg681 mg28 %
Carbohydrate6 g26 g9 %
Sugars3 g14 gremove
Fiber3 g11 g44 %
Protein1 g5 gremove