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Recipe: Stuffed eggplant

Recipe: Stuffed eggplant

Stuffed eggplant — one of many healthy recipes from Mayo Clinic.

For a meatless version, saute extra-firm tofu instead of chicken breast along with the vegetables. For another variation, add tarragon and lemon or Cajun spices to jazz up the eggplant stuffing.


Directions

Preheat the oven to 350 F. Lightly coat a baking dish with cooking spray.

Trim the ends off the eggplant and cut in half lengthwise. Using a spoon, scoop out the pulp, leaving a shell 1/4 inch thick. Place the shells in the baking dish and add the water to the bottom of the dish. Chop the eggplant pulp into cubes. Set aside.

In a large, nonstick frying pan, heat the olive oil over medium-high heat. Add the chicken strips and saute until the chicken is lightly browned and no longer pink, about 5 minutes. Add the diced eggplant, onion, peppers, tomatoes and reserved tomato juice, celery, and mushrooms to the chicken. Reduce heat and simmer until the vegetables are tender, about 10 minutes. Stir in the bread crumbs and black pepper. Scoop half the mixture into each eggplant shell.

Cover with aluminum foil and bake until the eggplant is softened and the stuffing is warmed through, about 15 minutes. Transfer the eggplant to warmed individual plates and serve immediately.


Ingredients
  • 1 medium eggplant
  • 1 cup water
  • 1 tablespoon olive oil
  • 6 ounces boneless, skinless chicken breast, cut into strips 1/2 inch wide and 2 inches long
  • 1/4 cup chopped onion
  • 1/4 cup chopped red, green or yellow bell peppers
  • 1 cup canned unsalted tomatoes, drained except for 1/4 cup liquid
  • 1/4 cup chopped celery
  • 1/2 cup sliced fresh mushrooms
  • 1 cup whole-wheat bread crumbs
  • Freshly ground black pepper, to taste

Exchange Data
Dash
Dairy 
Fats
Fruits 
Grains
Meat
Nuts_Seeds_Drybeans 
Sweets 
Vegetables
Diabetes
Fats
Freefoods 
Fruits 
Meat
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs
Fats
Protein Dairy1/2 
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories346 
Carbohydrate37 g 
Cholesterol49 mg 
Fiber 
Monounsaturatedfat6 g 
Potassium 
Protein27 g 
Saturatedfat2 g 
Servingsize1 eggplant half 
Sodium200 mg 
TotalFat10 g 

2012-02-01

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