Sunny Side Up Stuffed Eggplant

We were so excited to share this recipe–we made it on the grill the first go- around and slightly changed the stove-top recipe version for those of you without grills.  It’s so yummy and perfect, summer or winter! And it’s got 9 grams of fiber and 12 grams of protein–not too shabby–healthy, satisfying and delish!

As you may know, we weren’t always besties with our veggies! If this is news to you, you can read more about how and why we made the switch and that’s why we know it can be challenging to get your share and why we’re always whipping up new veggie dishes to help make it easier for you to get more veggies!  That’s why we were are so excited about this recipe–and that’s why we made these veggie recipes last week– our Strawberry and Citrus Salad with Avocado  and our Baked Zucchini Boats and our Smoked Paprika Zucchini Chips 🙂 )

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Dive in and enjoy!

Sunny Side Up Stuffed Eggplant  (Click here for the Grilled recipe )

Serves 4

Ingredients:
2 medium eggplants (slightly less than a pound, each)
6 seconds of oil spray

1/2 tablespoon olive oil
2 Anaheim chiles or 1 large jalapeno, stemmed, seeded, and finely chopped
1 large shallot, finely chopped
4 garlic cloves, crushed and minced
Salt to taste
1 teaspoon black pepper
1/2 teaspoon crushed caraway seeds
1 teaspoon ground cumin
½ tablespoon crushed red pepper, or more if you prefer spicier
1/2 teaspoon turmeric
3 teaspoons paprika (smoked or sweet is fine, whichever you prefer)
3 1/2 cups tomatoes, cored and cut into 1 inch cubes
1 tablespoon tomato paste
1 teaspoon honey
1 teaspoon red wine vinegar
1/4 cup low-fat feta
2-1/2 tablespoons part-skim mozzarella cheese, shredded
4 eggs (We use Eggland’s Best because they have 25% less saturated fat than other eggs and two times the omega 3s and four times the vitamin D!)

 

Directions:
● Preheat oven to 400 degrees Fahrenheit.
● Line a baking sheet with aluminum foil and spray with oil spray.
● Cut eggplants in half lengthwise. With a spoon, dig out the insides of the eggplant, leaving about half an inch of flesh on the skin.
● Place eggplant cut side down on baking sheet. Place in oven and cook for 25 minutes-30 minutes, or until the skin begins to shrivel and the eggplant has softened.
● Lower the oven temperature to 375 degrees

● Roughly chop the eggplant flesh you removed from shells.
● In a saucepan, heat oil over medium-high heat. Once warm, add chiles and onions. Cook for about 3-4 minutes. Add garlic and spices and cook 2 more minutes, stirring occasionally.
● Reduce to medium heat. Add eggplant, tomatoes, tomato paste, honey, vinegar
● Cook for about 12-15 minutes.
● Remove from stove and pour into a bowl.
● Stir in feta.
● Salt to taste. Scoop filling into the hollowed out eggplants.
● Create an indentation in the filling of each eggplant. Crack one egg into each indentation. With a spatula, spread the egg white a little to cover a bit more of the filling, but be sure to not disturb the yolk. Sprinkle with crumbled feta cheese. Place back in the oven and cook eggs to your liking, anywhere from 10-15 minutes.
Serves 4 (analyzed without salt to taste)

Per Serving: 191 Calories, 19 g carbohydrate, 9 g fat, 12 g protein, 9 g fiber, 273 mg sodium

 

The Nutrition Twins work with Eggland’s Best to help people to eat healthfully.

 

Sunny Side Up Stuffed Eggplant
 
Cuisine: American
Serves: 4
Ingredients
  • 2 medium eggplants (slightly less than a pound, each)
  • 6 seconds of oil spray
  • ½ tablespoon olive oil
  • 2 Anaheim chiles or 1 large jalapeno, stemmed, seeded, and finely chopped
  • 1 large shallot, finely chopped
  • 4 garlic cloves, crushed and minced
  • Salt to taste
  • 1 teaspoon black pepper
  • ½ teaspoon crushed caraway seeds
  • 1 teaspoon ground cumin
  • ½ tablespoon crushed red pepper, or more if you prefer spicier
  • ½ teaspoon turmeric
  • 3 teaspoons paprika (smoked or sweet is fine, whichever you prefer)
  • 3½ cups tomatoes, cored and cut into 1 inch cubes
  • 1 tablespoon tomato paste
  • 1 teaspoon honey
  • 1 teaspoon red wine vinegar
  • ¼ cup low-fat feta
  • 2-1/2 tablespoons part-skim mozzarella cheese, shredded
  • 4 Egglands Best eggs
Instructions
  1. ● Preheat oven to 400 degrees Fahrenheit.
  2. ● Line a baking sheet with aluminum foil and spray with oil spray.
  3. ● Cut eggplants in half lengthwise. With a spoon, dig out the insides of the eggplant, leaving about half an inch of flesh on the skin.
  4. ● Place eggplant cut side down on baking sheet. Place in oven and cook for 25 minutes-30 minutes, or until the skin begins to shrivel and the eggplant has softened.
  5. ● Lower the oven temperature to 375 degrees
  6. ● Roughly chop the eggplant flesh you removed from shells.
  7. ● In a saucepan, heat oil over medium-high heat. Once warm, add chiles and onions. Cook for about 3-4 minutes. Add garlic and spices and cook 2 more minutes, stirring occasionally.
  8. ● Reduce to medium heat. Add eggplant, tomatoes, tomato paste, honey, vinegar
  9. ● Cook for about 12-15 minutes.
  10. ● Remove from stove and pour into a bowl.
  11. ● Stir in feta.
  12. ● Salt to taste. Scoop filling into the hollowed out eggplants.
  13. ● Create an indentation in the filling of each eggplant. Crack one egg into each indentation. With a spatula, spread the egg white a little to cover a bit more of the filling, but be sure to not disturb the yolk. Sprinkle with crumbled feta cheese. Place back in the oven and cook eggs to your liking, anywhere from 10-15 minutes.
Nutrition Information
Serving size: ¼ of recipe Calories: 191 Fat: 9 Carbohydrates: 19 Sodium: 273 Fiber: 9 Protein: 12

  For MORE RECIPES like this and a 10-Day Weight Loss Jumpstart and Detox Plan and a Get Healthy Program please check out The Nutrition Twins’ Veggie Cure!

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