Low Calorie Eggplant Casserole Recipe

9 Aug

This low calorie eggplant casserole recipe is super healthy and super delicious. Forgo fattening pasta and cheese and experience intense flavor that is equally as satisfying. This is perfect as a side dish or a main meal and counts as a few veggie servings.

Yesterday, I made a trip to one of my favorite places to shop – our local farmer co-op community market. They carry all sorts of fresh produce, dairy, eggs, meat and even baked goods. It’s so much fun to go a few times a week and see what they have available as their inventory is always changing. For example, yesterday I picked up 1 lb organic ground beef that is grass fed. Grass fed beef is an incredible meat without added hormones and guess what? It’s low calorie and low-fat. Most cows are fed corn and corn fattens them up (one of the reasons why I try to avoid corn at all costs!), these cows were fed grass and their meat is very lean yet very tender and flavorful. Just 4 oz run around 200 calories with a lot less fat than regular ground beef. I also picked up some eggplant and some freshly picked swiss chard, which is one of my favorite braising greens. On my drive home, my creative juices began flowing and when I got home, I threw together the following recipe for dinner. It’s so good and so healthy that you’ll feel incredibly full and satisfied.

This recipe is very organic friendly, I urge you to use as many organic and locally-grown ingredients as possible.

Enjoy!

Serves: 2 or eat it all for a large guilt-free dinner or lunch.
Ingredients:

  • 1 small eggplant (about 5-6 inches long)
  • 1 cup of braising greens (this could be swiss chard, spinach, kale, etc.)
  • 1/4 cup fat-free feta cheese
  • 1/2 cup of low calorie marinara sauce
  • 3 diced kalamata olives (little itty bitty pieces)
  • 1/2 onion, sliced thin
  • 1/4 cup low-fat  bread crumbs
  • 1 minced garlic clove
  • extra virgin olive oil
  • salt

Directions:

  1. Wash and slice eggplant into 1/3 inch slices.
  2. Pat slices dry and drizzle with extra virgin olive oil.
  3. Bake eggplant slices at 400 degrees for 15 minutes or until they get brown and are fully cooked.
  4. Sautee onion slices and minced garlic until they’re caramelized.
  5. Set onion mixture aside in a bowl.
  6. In the pan you just used, add more olive oil and sauté braising greens. They’ll be done when they’re wilted.
  7. Stir back in onion and garlic mixture. Remove from heat.
  8. When done, remove eggplant from oven and arrange in a baking pan.
  9. Spread the greens and onion mixture over the eggplant.
  10. Evenly spread the marinara sauce on top.
  11. Sprinkle on the minced kalamata olives and feta.
  12. Add a thin layer of breadcrumbs on top.
  13. Bake at 350 degrees for 15 minutes or until the breadcrumbs look nice and brown.

Notes and variations:

You can also sneak in additional veggies, such as sliced carrots, steamed green beans, roasted cauliflower, etc. Just cook them first and mix them in with the sauce. I plan on making this later on in the week with another layer of roasted cauliflower – yum!

This low calorie eggplant recipe would also make a fantastic side dish with some baked chicken and a side-salad.

If you want extra protein, add grass-fed organic beef or veggie soy crumbles.

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4 Responses to “Low Calorie Eggplant Casserole Recipe”

  1. DietCokeAddict83 10. Aug, 2010 at 6:59 pm #

    this sounds fantastic! i’m going to throw in a bunch of veggies and use it for my veggie servings for the week. Anything with feta is good by me!

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