2021 Heart Healthy Recipe Book 2 - Page 6

EGGPLANT , CHEESE & TOMATO BAKE
Enjoy a rainbow of colorful veggies in the classic Italian lasagna style dish . This version makes it heart-healthier too .
Servings : 8
Ingredients
• 1 large sliced eggplant ( about 17-20 slices )
• 1 medium thinly sliced onion ( about 2 cups ), cut into bite-size pieces
• 2 zucchini ( about 2 cups ), cut into bite-size pieces
• Cooking spray
• 2 teaspoons extra virgin olive oil or canola oil
• 3 cups mushrooms ( sliced )
• 3 clove minced garlic or 3 teaspoons fresh , minced garlic
• 2 tablespoons water
• 1 / 4 teaspoon black pepper
• 28 ounces canned , no salt added , diced tomatoes
• 8 ounces canned , no salt added tomato sauce
• 3 tablespoons fresh , chopped basil or 1 tablespoon dried basil
• 3 / 4 cup part-skim , low-fat ricotta cheese
• 1 cup low-moisture , part-skim mozzarella cheese ( shredded )
• 1 cup whole-wheat bread crumbs or 1 cup panko ( Japanese breadcrumbs )
Directions
• Preheat oven to 375 ° F , and spray baking sheet with cooking spray .
• Arrange eggplant , onions , and zucchini on the baking sheet . Lightly spray top of vegetables with cooking spray . Cover with aluminum foil . Bake for 10 minutes covered and 10 minutes uncovered .
• In a small saucepan , heat extra virgin olive oil over medium heat , sauté mushrooms and garlic with water and pepper until mushrooms begin to soften , about 6 minutes . Add diced tomatoes , tomato sauce , and basil . Reduce heat and simmer for 10 minutes .
• Spread 1 / 2 tomato-mushroom mixture in a 9x13 baking dish coated with cooking spray . Then layer half of the eggplant , zucchini and onion . Layer all of ricotta , then sprinkle a layer of half the mozzarella . Repeat layers with another 1 / 2 of tomato-mushroom mixture and the remaining eggplant , zucchini , and onion . Add the remaining tomato mixture , evenly sprinkle the remaining mozzarella and top with breadcrumbs . Bake for 30-45 minutes or until most of the liquid has disappeared and cheese begins to brown . Let cool for 10 minutes before cutting and serving .
Quick Tips For a quick , second night meal , toss leftover vegetables with a low-sodium pasta sauce and whole wheat pasta .
Nutrition Facts
Calories : 161
Total Fat : 5.5g
Saturated Fat : 2.5g
Trans Fat : 0.0g
Polyunsaturated Fat : 0.5g
Monounsaturated Fat : 2.0g
Cholesterol : 13mg
Sodium : 138mg
Total Carbohydrates : 20g
Dietary Fiber : 5g
Sugars : 10g
Protein : 9g