Chicken and Eggplant Casserole - 16g Carbs, 6g Fiber
From: South Beach Diet
From appetizers and side dishes to entrees, eggplant is a versatile veggie that makes an ideal addition to weekday or weekend meals. Whether you're planning a quiet evening in or cooking for a crowd, check out this delicious chicken and eggplant casserole, which is perfect for a cool fall evening.
Prep Time: 15 min
Cook Time: 50 min
Total Time: 1 hr 5 min
Servings: 4
1 medium eggplant, peeled and cut into 12 slices
4 sprays cooking spray, divided
2 Tbsp Parmesan cheese, shredded, OR Asiago cheese
1/2 tsp garlic powder OR 1 clove garlic, minced
4 pieces breast chicken, boneless, skinless (6 oz each), chopped
1 (14.5 oz can) tomatoes, diced
1 medium onion, chopped
1 large green bell pepper, chopped
1/2 cups mushrooms, sliced
3/4 tsp Italian seasoning, dried
1/4 tsp pepper, black ground
1/4 cups mozzarella cheese, part-skim, shredded (1 oz)
1. Preheat the broiler.
2. Arrange the eggplant slices in a single layer on a nonstick baking sheet. Mist the slices with cooking spray. Broil 4 inches from the heat for 2 minutes, or until golden. Turn the eggplant over and mist again. Sprinkle with the Parmesan or Asiago cheese and garlic. Broil for 1 minute, or until golden. Set aside.
3. Heat a nonstick skillet coated with cooking spray over medium-high heat for 1 minute. Add the chicken and cook, stirring often, for 5 minutes, or until no longer pink. Add the tomatoes (with juice), onion, bell pepper, mushrooms, Italian seasoning, and black pepper, stirring to break up the tomatoes. Bring to a boil. Reduce the heat to low and simmer for 5 minutes.
4. Preheat the oven to 375°F.
5. Coat an 8" baking dish with cooking spray. Arrange 6 eggplant slices in the bottom of the dish. Top with the chicken mixture. Arrange the remaining 6 eggplant slices over the chicken. Sprinkle with the mozzarella cheese. Cover with foil and finish cooking, or refrigerate until the next day. Or wrap with foil, label, and freeze for up to 3 weeks.
6. Bake, covered, for 30 minutes, or until heated through. To cook frozen casserole, bake, covered, at 375°F for 50 minutes, or until heated through.
Servings: 4
Nutrition per Serving: 284 Calories, 6g Total Fat, 2.5g Saturated Fat, 383mg Sodium, 16g Carbs, 6g Dietary Fiber, 40g Protein
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