About $2.18 per serving
1 large eggplant, sliced (about 17-20 slices)
2 cups onion (or 1 medium onion), cut into large strips
2 cups zucchini (about 2 zucchini), cut into ½ inch pieces
2 teaspoons extra virgin olive oil or canola oil
3 cups mushrooms, sliced
3 teaspoons garlic (about 3 cloves) or from jar, chopped
2 tablespoons water
¼ teaspoon black pepper
2 (14.5 oz.) cans no salt added diced tomatoes
1 (8 oz.) can no salt added tomato sauce
3 tablespoons fresh basil, chopped, or 1 tablespoon dried
¾ cup part skim, low-fat ricotta cheese
1 cup low moisture-part skim mozzarella, shredded
? cup “panko” breadcrumbs (Japanese breadcrumbs), or whole wheat breadcrumbs
- Preheat oven to 375° F.
- Arrange eggplant, onions and zucchini on a baking sheet, sprayed with cooking spray. Lightly spray top of vegetables with cooking spray as well. Cover with aluminum foil. Bake for 10 minutes covered and 10 minutes uncovered.
- In a small saucepan, heat extra virgin olive oil over medium heat, sauté mushrooms and garlic with water and pepper, until mushrooms begin to soften, about 6 minutes. Add diced tomatoes, tomato sauce and basil, reduce heat and simmer for 10 minutes.
- Spread ? tomato-mushroom mixture on bottom of a 9x13 baking dish coated with cooking spray. Then layer half of the eggplant, zucchini and onion. Layer all of ricotta, and sprinkle a layer of half the mozzarella. Repeat layers with another ? of tomato-mushroom mixture and the remaining eggplant, zucchini and onion. Add the remaining tomato mixture, evenly sprinkle the remaining mozzarella and top with breadcrumbs. Bake for 30-45 minutes or until most of the liquid has disappeared and cheese begins to brown. Let cool for 10 minutes before cutting and serving.
Cook Once, Eat Twice: For a quick second night meal, toss leftover vegetables with a low sodium pasta sauce and whole wheat pasta.
|Total Fat||5.5 g|
|Saturated Fat||2.5 g|
|Trans Fat||0.0 g|
|Polyunsaturated Fat ||0.5 g|
|Monounsaturated Fat||2.0 g|
|Cholesterol ||13 mg|
|Dietary Fiber||5 g|
|Total Sugars||10 g|
|Protein ||9 g|