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Cheesy Eggplant Casserole

Warm, hearty casseroles can be an easy go-to comfort food when the weather gets cooler. But just because it’s comforting, doesn’t mean it has to be high in fat and calories. This recipe makeover features eggplant, mushrooms, a variety of vegetables, and low-fat cottage cheese for a meatless entrée that’s both satisfying and healthy.

Ingredients

1/4 tsp. Himalayan or sea salt
2 small to medium eggplants, peeled and sliced, about 1/2-inch thickness
1 Tbsp. extra virgin olive oil
1/4 cup green onions, chopped
1 medium onion, coarsely chopped
1 bell pepper (red or green) diced
1/2 cup mushrooms, sliced
1 clove garlic, minced
1 tsp. dried Italian seasoning
2 cups no-salt added tomato pureé
1 (14-oz.) can no-salt added diced tomatoes
1/4 cup all-purpose unbleached flour (or go gluten free with coconut or almond flour)
Extra virgin olive oil to coat cassarole dish
2 cups low-fat cottage cheese (be sure to get small or medium curd cottage cheese, preferably organic)
1¼ cups shredded, low-fat mozzarella cheese

(As always, The Best Years in Life recommends choosing organic content and fresh content as much as possible for the healthiest recipe. Also, wash all fruits and vegetables before cutting or adding to the recipe.)
 

serrapeptase

Directions:

1. Preheat oven to 350 degrees. Sprinkle salt over eggplant and set aside.

2. Heat oil over medium-high heat in a large skillet. Sauté onions, pepper, mushrooms, and garlic until tender, about 3-4 minutes.

3. Add seasoning, tomato pureé and diced tomatoes and bring to a boil. Reduce heat and simmer about 22 minutes.

4. Coat eggplant with flour, front and back. Coat skillet with cooking spray and heat over medium heat. Add eggplant slices in batches and cook, covered, until browned, turning once about 3-5 minutes per side. Transfer to plate.

5. In a 7 x 11-inch casserole dish, spread about 1 cup sauce. Add a layer of eggplant. Top with 1 cup cottage cheese, more sauce and 1/2 cup mozzarella. Repeat again, placing a layer of sauce on top. Sprinkle with remaining mozzarella. Bake uncovered, about 30 minutes. Let stand 5 minutes before serving.

Makes 6 servings.

Per serving: 258 calories, 9 g total fat (4 g saturated fat), 24 g carbohydrate, 21 g protein, 7 g dietary fiber, 600 mg sodium.

Original recipe and image source: aicr.org

  

    

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