Eggplant and Beef Casserole
Ingredient recipes:
2 medium eggplants, ends trimmed and thinly sliced lengthwise (1/4-inch slices) 1 tablespoon + 1 teaspoon olive oil
1 cup finely chopped onions
10 ounces extra-lean ground beef (10% or less fat)
1 1/2 cups chopped canned plum tomatoes with juice
1 tablespoon chopped fresh mint or basil
1 tablespoon chopped fresh flat-leafed parsley
1 teaspoon dried oregano leaves
Salt and freshly ground black pepper to taste
2 ounces (2 tablespoons) regular long-grain rice, boiled 2
minutes and drained
1 1/2 ounces grated Parmesan cheese
Lightly salt eggplant and let stand for 1/2 hour.
Preheat broiler 15 minutes. Wipe eggplant slices with paper
towels to remove excess moisture and salt. Spray both
sides of eggplant lightly with nonstick cooking spray, and
place on rack about 4 inches from heat. Broil on each side
for about 3-4 minutes or until slices are soft and turn
golden. Set aside. Lower oven temperature to 350oF.
In a 10-inch nonstick skillet, heat oil; add onions. Saute
until onions are translucent, about 5-6 minutes. Add beef;
saute until it loses its red color and browns slightly, about
4 minutes.
Add tomatoes, mint, parsley, oregano, salt and pepper;
lower heat very slightly and simmer until mixture thickens
somewhat, about 10 minutes. Mix in rice.
Spray a 3-quart ovenproof casserole lightly with nonstick
cooking spray. In the casserole, place a layer of eggplant,
then a layer of meat sauce. Continue layering, ending with
meat sauce. Sprinkle with cheese and bake about 35
minutes, until hot and bubbly.
Makes 4 Servings Eggplant and Beef Casserole
EACH SERVING (1 1/2 CUPS) PROVIDES: 1 Fat, 4 1/4
Vegetables, 2 1/2 Proteins, 1/2 Bread
By Angelina
in