| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Eggs, Meats, Grains, Dairy | Japanese | Low-fat | 4 | Servings |
INGREDIENTS
| 2 | Japanese eggplant, about 1 | |
| pound each | ||
| 1 | c | Onions, diced |
| 1 | c | Shredded carrots |
| 1 | Red bell pepper, diced | |
| 1 | c | Bok choy, diced |
| 2 | T | Low sodium chicken broth |
| defatted | ||
| 1 | c | Snow peas, diagonal sliced |
| 1 | c | Hot cooked rice, basmati or |
| brown | ||
| 2 | T | Soy sauce, low sodium |
| 1 | T | Hoisin sauce |
| 2 | t | Creamy peanut butter |
| 1 | t | Grated ginger root, fresh |
| 1 | Clove garlic, minced |
INSTRUCTIONS
Review: "These eggplant boats will win raves for a pretty presentation as well as their combination of tastes and textures. A low-fat peanut sauce adds pizzazz." Halve each eggplalnt, remove the tops and, using a melon baller, scoop out the flesh, leaving 1/4"-thick shells. Chop the eggplant flesh and set aside. Put the shells in boiling salted water and cook for 2 to 3 minutes to soften. Invert and drain on paper towels. In a rectangular microwave-safe casserole, combine the onions, carrots, peppers, bok choy, broth and chopped eggplant. Cover with vented plastic or a lid and microwave on high power for 5 minutes, or until the peppers soften. Add the snow peas, rice, soy sauce, hoisin sauce, peanut butter, ginger and garlic. Mix well and mound into the eggplant shells. Rinse out the casserole. Arrange the eggplant shells side by side in the casserole. Cover and microwave for 2 minutes, or until the vegetables and rice are heated through. 10 mins attention; 20 mins total. Per serving: 199 calories; 2.1 g total fat (9%) 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: 77
Calories From Fat: 16
Total Fat: 1.9g
Cholesterol: <1mg
Sodium: 365.8mg
Potassium: 305.9mg
Carbohydrates: 13.1g
Fiber: 3g
Sugar: 6.5g
Protein: 2.9g