The fiber in these healthy, satisfying dishes fills you up for fewer calories than you might expect. The trick: Grilling instead of frying eggplant—and no breading or sauce!
4 eggplants (1 lb each)
1 pt cherry tomatoes
1 bunch fresh parsley
1 bunch fresh cilantro
1 lemon
1 sm head garlic
2 cans (16 oz each) no-salt-added chickpeas
Tahini paste
Extra virgin olive oil
Red wine vinegar
White wine vinegar
Kosher salt
Ground cumin
Ground coriander
Red-pepper flakes
1. MAKE THIS FIRST: Grilled Eggplant
TIME: 35 minutes + Standing time / SERVINGS: 8 (8 cups total)
4 eggplants (1 lb each), with peel, cut lengthwise into 1"-thick slices
2 tsp kosher salt, divided
4 Tbsp extra virgin olive oil
¼ to ½ tsp freshly ground black pepper
1. LAYER several paper towels on baking sheet. Place half of eggplant on top in single layer. Sprinkle with 1 teaspoon of the salt and cover with paper towels. Arrange second layer of eggplant, sprinkle with remaining salt, and cover with paper towels.
2. LET eggplant stand 30 minutes, then rinse each piece and blot dry. (This helps extract excess water, reducing bitterness and preventing eggplant from absorbing excess oil during cooking.)
3. BRUSH both sides of an eggplant slice with oil to coat and transfer to large bowl. Repeat with remaining oil and eggplant slices. Season with pepper.
4. HEAT grill to medium. Grill eggplant, with cover closed, 16 to 20 minutes, turning once, until browned and tender. Refrigerate leftovers in airtight container for a day or two.
NUTRITION (per serving) 118 cal, 2 g pro, 13 g carb, 7.5 g fat, 1 g sat fat, 0 mg chol, 8 g fiber, 485 mg sodium
2. MAKE IT A DIP: One-Dish Baba Ghanouj
TIME: 15 minutes + standing time / SERVINGS: 4 (2 cups total)
2 c finely chopped Grilled Eggplant (about 4 lg slices)
2 Tbsp finely chopped fresh cilantro
1 Tbsp white wine vinegar
1 Tbsp tahini paste
2 cloves garlic, smashed to a paste with a pinch of kosher salt
2 tsp extra virgin olive oil
½ tsp ground cumin
½ tsp ground coriander
¼ tsp red-pepper flakes
¼ tsp kosher salt
MIX all ingredients in medium bowl. Let stand at room temperature 30 minutes or longer to blend flavors. Serve as a dip with pita crisps and bell peppers or pair with soft goat cheese as a spread for crostini.
NUTRITION (per serving)106 cal, 2 g pro, 8 g carb, 8 g fat, 1 g sat fat, 0 mg chol, 4 g fiber, 395 mg sodium
3. MAKE IT A SALAD: Eggplant and Chickpea Salad with Cherry Tomatoes
TIME: 15 minutes + standing time / SERVINGS: 8 (8 cups total)
4 c cubed (½") Grilled Eggplant (about 8 lg slices)
2 cans (16 oz each) no-salt-added chickpeas, rinsed and drained
(3 c) 1 c cherry tomatoes, cut crosswise into
¼"-thick slices
1 Tbsp finely chopped fresh parsley
2 Tbsp red wine vinegar
2 Tbsp extra virgin olive oil
1 Tbsp freshly squeezed lemon juice
2 cloves garlic, minced
½ tsp freshly grated lemon zest
¼ tsp freshly ground black pepper
1. TOSS eggplant, chickpeas, tomatoes, and parsley in large bowl.
2. WHISK vinegar, oil, lemon juice, garlic, lemon zest, and pepper in small bowl. Pour over salad and toss gently to coat. Let stand at least 20 minutes at room temperature to blend flavors (chill if more than 2 hours).
NUTRITION (per serving) 193 cal, 7 g pro, 25 g carb, 8 g fat, 1 g sat fat, 0 mg chol, 8 g fiber, 266 mg sodium
source: http://www.prevention.com/food/meat-lovers-veggie
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