Stuffed Eggplant or Zucchini Recipe2012-07-19
- Servings : 6 to 8
- Prep Time : 45m
- Cook Time : 60m
- Ready In : 2:0 h
An 11-oz. (300 g) serving of Stuffed Eggplant or Zucchini has less than 300 calories. That is the same number of calories or less than many frozen entrees and meals, but with no preservatives, artificial flavors and artificial colors.
Moist, delicious Stuffed Eggplant or Zucchini gets it flavor from fresh or dried herbs limiting sodium to about 400 mg per serving. Many prepared foods have twice as much sodium.
Frying the shells in a little olive or other oil produces fork tender stuffed eggplant and zucchini.
Making stuffed eggplant can be easier than stuffed zucchini since many supermarkets in the U.S. sell very young and tender zucchini only 1 or 2 inches in diameter. Finding zucchini large enough to stuff can the challenging in many areas of the country unless you grow your own. Zucchini grow so fast a hidden zucchini can exceed 4-inches in diameter before you know what happened. As long as it is easy to cut, it is good for stuffed zucchini. You can remove large seeds if desired.
For a firm stuffing, use 3 large eggs and 2 eggs for a looser stuffing.
Fry shells until easily pierced with a fork. Do not over cook or they will not retain their shape when stuffed.
Updated November 10, 2012 based on latest USDA nutrition data.
- 2 large eggplant or 2-3 large zucchini (1000 g)
- 1/2 cup (70 g) uncooked brown or long grain white rice
- 2 to 3 tablespoons (30-45 ml) olive oil
- 1 large onion (250 g) chopped
- 2 cloves (10 g) garlic minced
- 1 teaspoon (5 ml) red pepper flakes
- 1/2 lb (240 g) lean ground beef, pork, turkey or sausage
- 1 medium (150 g) tomato chopped
- 2 or 3 large eggs
- 1 tablespoon (15 ml) fresh Italian parsley minced
- 1 tablespoon (15 ml) fresh basil minced
- 2 teaspoons (10 ml) Kosher salt
- Fresh ground black pepper to taste
- 3 tablespoons (45 ml) grated Romano or Parmesan cheese
- 8-oz can (226 g) low sodium tomato sauce
- 1/2 cup (120 ml) red wine or water
Method of Preparation
Cook rice according to package directions or in 2 qt/L of boiling water like pasta. Drain and set aside.
Rinse eggplant or zucchini and cut off both ends. Slice in half lengthwise. With a sharp knife hollow out each half leaving about a ¼ inch thick shell. Chop the removed eggplant or zucchini into small pieces. Discard seeds if desired.
In a large skillet, over medium heat, heat 2 tablespoons of olive oil or melt 2 tablespoons of butter. Cook the eggplant or zucchini shells 8 to 10 minutes per side or until easily pierced with a fork but still hold their shape. Remove from pan and place in a large baking dish.
Preheat oven to 375°F (190ºC).
Add remaining tablespoon of olive oil, if needed, and sauté onion 5 minutes or until translucent and beginning to caramelize. Add garlic and sauté 1 minute. Add ground beef and sauté until browned. Add the chopped eggplant or zucchini. Cook, stirring occasionally 6 to 7 minutes or until vegetables are soft. Covering the pan will decrease cooking time. Add the cooked rice, tomato, eggs, basil, parsley, salt and pepper. Cook, stirring, 1 to 2 minutes. Adjust seasoning to taste.
Spoon the stuffing into each shell. Sprinkle with Romano cheese.
Combine tomato sauce, water or wine mixing well. Pour over the eggplant or zucchini. Bake, covered, 1 hour.
Remove from oven and cool 15 minutes before serving.
This information is per serving.
Calories from Fat105
Serving Size11 oz (300g)