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Categories:
cooking spray eggplants green bell pepper onion water seasoning crackers salt parsley red pepper Mozzarella cheese Parmesan cheese
Viewed: 72 - Published at: 4 years agoIngredients
- Cooking spray
- 2 medium eggplants (about 1 pound each), trimmed and halved lengthwise
- 1 medium green bell pepper, finely chopped
- 1 large onion, finely chopped
- 1/2 cup water
- 1 tablespoon dried Greek seasoning
- 8 fat-free, low-sodium saltine crackers, crushed
- 1 8-ounce can no-salt-added tomato sauce
- 1/4 cup snipped fresh parsley
- 1/8 teaspoon crushed red pepper flakes
- 1 cup shredded low-fat mozzarella cheese
- 1 tablespoon plus 1 teaspoon shredded or grated Parmesan cheese
Method
- Preheat the oven to 350F.
- Lightly spray a Dutch oven and 13 x 9 x 2-inch baking pan with cooking spray.
- Set aside.
- Leaving a 1/4-inch rim, scoop out the eggplant pulp and transfer to a cutting board.
- Chop the eggplant pulp.
- Set it and the shells aside.
- In the Dutch oven, cook the bell pepper and onion over medium-high heat for 4 minutes, or until the onion is soft, stirring frequently.
- Stir in the chopped eggplant, water, and Greek seasoning.
- Reduce the heat to medium.
- Cook, covered, for 4 to 5 minutes, or until the eggplant is tender.
- Stir in the cracker crumbs, tomato sauce, parsley, and red pepper flakes.
- Spoon into the eggplant shells.
- Place the shells in the baking pan.
- Sprinkle with the mozzarella.
- Bake for 20 minutes, or until the mozzarella has melted and the shells are tender when pierced with a fork.
- Remove from the oven.
- Sprinkle with the Parmesan.
- (Per serving)
- Calories: 191
- Total fat: 3.5g
- Saturated: 1.5g
- Trans: 0.0g
- Polyunsaturated: 0.5g
- Monounsaturated: 1.0g
- Cholesterol: 11mg
- Sodium: 341mg
- Carbohydrates: 30g
- Fiber: 11g
- Sugars: 13g
- Protein: 12g
- Calcium: 323mg
- Potassium: 924mg
- 1/2 starch
- 5 vegetable
- 1 lean meat
