Eggplant Stuffed With Cajun Rice (w/ Pork Chop Variation)
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Eggs | Cajun | Low-fat | 4 | Servings |
INGREDIENTS
| 2 | Eggplants, about 24-oz each | |
| 1 | c | Chopped onions |
| 1/2 | c | Water |
| 1/8 | c | Corn kernels |
| 1 | Yellow bell pepper, chopped | |
| 1 | c | Hot cooked rice |
| 4 | oz | Reduced-fat turkey sausage |
| links | ||
| Cajun-Style, cooked drained | ||
| and chopped | ||
| 1 | Tomato, chopped | |
| 1/4 | c | Chopped fresh parsley |
| 1/2 | t | Dried basil, leaves only |
| 1/4 | t | Red pepper flakes |
| 1/4 | t | Ground cumin |
| Salt, optional | ||
| Freshly ground black pepper | ||
| 1/4 | c | Dry bread crumbs |
INSTRUCTIONS
Review: "This Cajun dish has been lightened with reduced fat turkey sausage and fresh vegetables. Naturally, there's rice and a little bayou heat." Preheat the oven to 450F. Halve each eggplant, remove the tops and, using a melon baller, scoop out the flesh, leaving 1/4" thick shells. Chop the eggplant flesh. Place the shells in boiling water for 2 to 3 minutes to soften. Invert and drain on paper towels. Coat a large no-stick frying pan with no-stick spray. Add the onions and water. Cook over medium-high heat, stirring occasionally, for 5 minutes, or until the onions soften. Add the corn, yellow peppers and chopped eggplant. Cook for 5 minutes. Add the rice, sausages tomatoes, parsley, basil, pepper flakes and cumin. Cook for 10 minutes, or until the eggplant softens. Season with the salt (if using) and black pepper. Divide the mixture among the eggplant shells, mounding it as necessary to fit. Coat a 9" x 13" baking dish with no-stick spray and arrange the shells in the baking dish. Sprinkle with the bread crumbs. Bake for 25 to 30 minutes, or until the topping is browned. 25 minutes of attention. 55 mins total. Per serving: 248 calories; 4.8 g. total fat (16%) VARIATION: Cajun Stuffed Pork Chops * Trim 4 lean loin pork chops of all excess fat, then split horizontally. * Stuff each chop with 1/4 cup leftover Cajun rice. Secure with toothpicks. * Dust the chops with flour seasoned with Cajun seasoning. * Sear the chops on both sides in a hot pan coated with no-stick spray. * Then bake, uncovered, at 375F for 35 minutes, or until the chops are cooked through. * Serve with unsweetened apple sauce or steamed red cabbage sprinkled with balsamic vinegar. ISBN 0-87596-269-6 edited by Jean Rogers; listed Nov 1996 by Path c/o McRecipe Recipe By : Prevention's Healthy One-Dish Meals (1996) Posted to MC-Recipe Digest V1 #284 Date: Thu, 07 Nov 1996 15:08:51 -0800 From: Hanneman <phannema@wizard.ucr.edu>
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Nutrition (calculated from recipe ingredients)
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Calories: 252
Calories From Fat: 89
Total Fat: 10g
Cholesterol: 41.3mg
Sodium: 557.3mg
Potassium: 394.9mg
Carbohydrates: 27.7g
Fiber: 2.2g
Sugar: 3g
Protein: 13.2g