Herbed Stuffed Eggplant(Low Calorie, Low Cholesterol And Low-Fat)
Herbed Stuffed Eggplant offers a flavorful, low-calorie vegetarian option packed with herbs, garlic, and tender eggplant flesh. Perfect for health-conscious diners, it combines Mediterranean flavors with a hearty filling, making it ideal for light dinners or lunch options that are satisfying yet nutritious.
Ingredients
- 2 large eggplant ⓘ
- water ⓘ
- 2 Tbsp. medium size onion, chopped ⓘ
- 2 cloves garlic, sliced ⓘ
- 6 oz. boneless, skinless chicken breast, ground ⓘ
- 1 (14 oz.) can plum tomatoes, drained and chopped ⓘ
- 1/4 cup orzo pasta, cooked ⓘ
- 1 tsp. dried thyme ⓘ
- 1 tsp. dried oregano ⓘ
- 1 tsp. dried basil ⓘ
- 1/4 tsp. ground black pepper ⓘ
- 1 1/2 tsp. kosher salt (optional)
- 1 tsp. cornstarch ⓘ
- 1 1/2 tsp. lemon juice ⓘ
- 2 Tbsp. grated Parmesan cheese (optional) ⓘ
Instructions
- Wash eggplants under cold water and dry with paper towels.
- Cut each eggplant in half lengthwise.
- Add 1 inch of water to a large skillet and bring to a boil over high heat.
- Add 2 eggplant halves, skin side down, to the skillet.
- Cover and reduce heat to low; simmer for 5 minutes or until flesh is soft.
- Remove eggplants and place on a wooden cutting board.
- Repeat with remaining eggplant halves.
- When cool enough to handle, scoop out the flesh with a large spoon, leaving about 1/4 inch of shell intact.
- Place eggplant shells in a 13 x 9-inch pan.
- Coarsely chop the scooped-out eggplant flesh and set aside.
Tips & Substitutions
For more flavor, consider adding finely chopped bell peppers or mushrooms to the filling. If you want a vegetarian option, replace the chicken with cooked quinoa or lentils. You can also use whole wheat pasta instead of orzo for added nutrition. Adjust the herbs according to your taste; fresh herbs can significantly enhance the dish. Always taste the filling before stuffing the eggplant shells.
Serving Suggestions
Serve the herbed stuffed eggplant warm, garnished with fresh herbs like parsley or basil. It pairs beautifully with Mediterranean recipes such as Armenian Pilaf or a simple side salad. You can also drizzle some extra lemon juice on top for added brightness. For a complete meal, consider serving alongside Lemon Herb Chicken Breasts (Great On The Grill).
Storage & Reheating
Store any leftover stuffed eggplant in an airtight container in the refrigerator for up to 3 days. To reheat, place in a preheated oven at 350°F (175°C) for about 15-20 minutes until heated through. You can also microwave individual portions for a quick meal, but be cautious as it may soften the eggplant further.
Nutrition & Diet Analysis (per serving)
Each serving of Herbed Stuffed Eggplant(Low Calorie, Low Cholesterol And Low-Fat) contains roughly 284 calories, with 9g protein, 54g carbohydrates, and 9g fat. It is an excellent source of iron (111% of the Daily Value), dietary fiber (82% of the Daily Value), and calcium (67% of the Daily Value), and a good source of protein and potassium. It also contributes 23g of dietary fiber toward your daily target.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I prepare the stuffing in advance?
Yes, you can prepare the stuffing a day ahead and store it in the refrigerator. Just make sure to let it cool completely before storing. When you're ready to stuff the eggplant, simply reheat the filling slightly to make it easier to work with.
Can I use other vegetables instead of eggplant?
Absolutely! This stuffing works well with zucchini, bell peppers, or even tomatoes. Just adjust the cooking time based on the vegetable you choose to ensure they are tender yet hold their shape. Each option brings a unique flavor and texture to the dish.
Is it possible to make this dish vegan?
Yes, you can easily make this dish vegan by substituting the chicken with a plant-based protein such as lentils or chickpeas. Additionally, omit the Parmesan cheese or use a vegan cheese alternative. The herbs and spices will still provide a flavorful filling that everyone will enjoy.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).