Meatless Mondays  |  Posted 09.30.14

Cheesy Eggplant Casserole

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.

Makes 6 servings.

Ingredients

  • 1/4 tsp salt
  • 2 small to medium eggplants, peeled and sliced, about 1/2-inch thickness
  • 1 Tbsp 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 flour
  • Olive oil cooking spray
  • low-fat cottage cheese low-fat cottage cheese
  • 1 1/4 cups shredded, low-fat mozzarella cheese

Instructions

  • Preheat oven to 350 degrees. Sprinkle salt over eggplant and set aside.
  • Heat oil over medium-high heat in a large skillet. Sauté onions, pepper, mushrooms, and garlic until tender, about 3-4 minutes. Add seasoning, tomato pureé and diced tomatoes and bring to a boil. Reduce heat and simmer about 22 minutes.
  • 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.
  • In a 7 × 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.

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.

Recipe from American Institute for Cancer Research