Italian Stuffed Eggplant

13 ingredients
5 steps

Ingredients

  • 2 medium eggplants
  • Garlic-flavored cooking spray
  • 1 1/4 cups chopped onion
  • 1 1/4 cups chopped zucchini
  • 1 cup sliced mushrooms
  • 3/4 cup chopped green bell pepper
  • 3/4 cup chopped tomato
  • 1 (8-ounce) can no-salt-added tomato sauce
  • 1 cup cooked brown rice
  • 1/4 cup (1 ounce) grated fresh Parmesan cheese
  • 1 tablespoon unsalted sunflower kernels, toasted
  • 1 teaspoon dried Italian seasoning
  • 1 cup (4 ounces) shredded part-skim mozzarella cheese

Directions

  1. 1
    Preheat oven to 350°.
  2. 2
    Wash eggplants; cut each in half lengthwise. Remove pulp, leaving 1/4-inch-thick shells. Chop pulp; set aside 2 cups. (Reserve remaining pulp for another use.)
  3. 3
    Coat a large nonstick skillet with cooking spray; place over medium heat. Add onion and next 3 ingredients; saute until tender. Stir in 2 cups pulp, tomato, and tomato sauce. Cook, uncovered, 15 minutes. Remove from heat; stir in rice and next 3 ingredients.
  4. 4
    Arrange shells in a baking dish coated with cooking spray; spoon vegetable mixture evenly into shells. Bake, uncovered, at 350° for 10 minutes. Sprinkle with mozzarella cheese; bake 5 minutes.
  5. 5
    carbo rating: 26

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