Eggplant, Tomato and Cheese Casserole - 19g Carbs, 7g Fiber
From: American Institute for Cancer Research
Lighter Lasagna
This vegetarian entree has all the robust flavor and texture of
traditional lasagna without the fat and calories. Eggplant, a good
source of fiber along with some vitamin B6, works like pasta to
define the layers. Marinara and spinach add deep color and important
nutrients like folate, vitamins A and C and cancer-fighting carotenoids.
Adding a meatless meal to your week can help lower your cancer risk
too. Research has shown that limiting red meat and eating foods
containing fiber can help lower your risk for colorectal cancer.
Olive oil cooking spray
2 medium eggplants, washed, ends cut off (do not peel)
2 tsp dried oregano
1 (16-oz) jar reduced-sodium chunky marinara sauce
2 Tbsp chopped fresh basil, divided
2 cups cooked spinach
3/4 cup shredded Fontina cheese (Gouda, Gruyere, or Monterrey Jack
may be substituted)
Black pepper and salt (optional)
2 Tbsp freshly grated Parmesan cheese
Preheat oven to 375 degrees.
Bring large pot of water to boil. Spray 7 x 11 baking dish with
cooking spray and set aside.
Slice eggplant lengthwise in very thin slices, about 1/4 inch each.
Add to boiling water with a quick stir. Eggplant slices will float
to top; push down into water. Cook for about 2 minutes from when it
starts to boil again. Drain and set aside.
Mix oregano into marinara sauce and spoon 1/4 cup sauce onto bottom
of baking dish. Place a layer of eggplant slices, as you would pasta,
on bottom of dish. Cover eggplant layer with more tomato sauce, some
basil, a layer of spinach, and then sprinkle some fontina cheese on
top. Sprinkle with salt and pepper if desired. Continue to layer
eggplant, sauce, basil, spinach and cheese until you reach almost the
top of baking dish. The last layer should finish with both Fontina and
Parmesan cheese.
Cover baking dish with parchment paper and then aluminum foil and bake
for about 35-40 minutes.* Test with knife for doneness. If knife can
be inserted with no resistance, uncover, and bake for additional
15 minutes until top is golden and bubbly. Remove from oven. Let
rest for 10 minutes and garnish with remaining basil.
Servings: 8
Nutrition per Serving: 150 Calories, 7g Total Fat, 2.5g Saturated Fat,
7g Protein, 19g Carbs, 7g Dietary Fiber, 151mg Sodium
