Eggplant Parmegian

Helpful hints from an Italian Chef, Maureen Biles.

The trick to Eggplant Parmesan is to drain the eggplant slices of excess moisture first, before cooking.

Cut eggplants lengthwise into 1/4 inch slices. Arrange one layer in the bottom of a large colander and sprinkle evenly with salt. Repeat with remaining eggplant, salting, until all eggplant is in the colander. Weigh down the slices with a couple of plates and let drain for 2 hours. The purpose of this step is to have the eggplant release some of its moisture before cooking.

Eggplant Parmesan

Ingredients Eggplant:
2 eggplants
3-4 eggs whisked
Progresso italian bread crumbs
Romano Cheese
Mozzarella Cheese
Olive Oil

Directions Eggplant:
Peel and slice eggplants thin 1/4 inch thick or less
Dip each slice in eggs and then cover w/ bread crumbs.
Some people fry these slices in olive oil till they are golden brown. I coat a baking sheet with olive oil and bake my slices. When they are golden brown on one side , I flip them and let the other side brown.

Ingredients Tomato Sauce:
Hunts or Contadina tomato sauce. 4 cans and about 3/4 can of water.
Italian Seasoning
Garlic Seasoning
Fresh Basil
Cooked Sausage or Lean Ground Beef

Directions Tomato Sauce:
Saute onions and garlic in sauce pan w/ olive oil. When this cooks add can tomato sauce, italian seasoning, garlic seasoning, and fresh basil. I like to cook sausage or lean ground beef and add it to my sauce for flavor.

After the slices are all cooked, I layer (like lasagne) eggplant, tomato sauce, grated Romano cheese and, if you like cheese, shredded mozzarella cheese can also be put on each layer.

Let this simmer all day or at least 4-6 hours.  Enjoy!

Grilled Veggie Wraps

Vegetarians can enjoy delicious food on the grill.

Grilled Veggie Wraps

Ingredients:
2 Low Carb High Fiber Large Tortillas
Two 1/2-inch-thick peeled eggplant slices (cut lengthwise)
1 large portabello mushroom cap
1 red bell pepper, halved, seeds removed
1 small zucchini, ends removed, cut lengthwise into 4 slices
3 tbsp. plain fat-free yogurt
1 tbsp. finely chopped fresh basil
1/2 tsp. crushed garlic
2 dashes salt
2 dashes black pepper

Directions:
Spray grill well with nonstick spray, and bring to medium-high heat.

Grill all the veggies for 5 minutes with the grill cover down. Then carefully flip with long barbecue tongs.

Grill veggies for about 5 minutes longer with the grill cover down, until slightly soft and blackened. Remove from grill and allow to cool slightly.

Meanwhile, in a small dish, combine yogurt, basil, and garlic, and mix well. Set aside.

Once veggies are cool enough to handle, cut mushroom cap and pepper halves into slices. Then warm tortillas slightly in the microwave (or carefully and quickly on the grill).

Spread half of the yogurt mixture onto each tortilla. Place a slice of eggplant down the center of each tortilla, and place a slice of zucchini on either side. Sprinkle with salt and black pepper.

Evenly distribute mushroom and pepper slices between the two tortillas, laying them in the same direction as the other veggie slices. Roll each tortilla up like a burrito.

Slice each wrap in half (giving you four halves total).

MAKES 2 SERVINGS

Thanks to Hungry Girl for statistics PER SERVING (two halves): 145 calories, 3.5g fat, 483mg sodium, 31g carbs, 16.5g fiber, 8g sugars, 12g protein

Veggies the Way Mom Would Make

Big Sweet 'n Spicy Veggie Pot

Just like Mom would make, this dish is so healthy you can feel it nourish your body. It is easy to make and very tasty too. For other recipes with vegetables try Tastes & Treasures Herb-Roasted Vegetables, pg 24 and Melange of Sauteed Vegetables, page 36.

Ingredients

2 cups cubed butternut squash (about half a squash) 

1 large eggplant, stem removed, peeled, and cubed 

1/2 head of cabbage, cored and cut in chunks 

1 zucchini, sliced into 1/4-inch coins 

1 large onion, chopped 

1 cup chopped carrots

One 15-oz. can pure pumpkin 

One 6-oz. can tomato paste 

1 1/2 tbsp. brown sugar (not packed) 

1 tsp. chopped garlic 

1/2 tsp. cinnamon 

1/2 tsp. salt, or more to taste 

1/4 tsp. cayenne pepper, or more to taste

1/4 tsp. ground ginger, or more to taste 

1/4 tsp. ground cumin, or more to taste 

1/4 tsp. chili powder, or more to taste

Directions 

Place all cut veggies in an extra-large bowl and set aside.
In a medium bowl, combine all other ingredients and thoroughly mix. Spoon this mixture over the veggies and stir to coat.
Transfer mixture to a crock pot with a capacity of four quarts or more. If needed, pack it in tightly. (It will cook down.)
Cover and cook on high for 3 - 4 hours or on low for 7 - 8 hours, until veggies are very tender.
Stir well and serve.

MAKES 10 SERVINGS

PER SERVING (1 cup): 85 calories, 0.5g fat, 163mg sodium, 20g carbs, 5.75g fiber, 9g sugars, 3g protein -- POINTS® value 1*

Bechamel Sauce

What to fix for dinner with the ingredients I have? I decided to get creative with left over steak, mushrooms and macaroni. The fresh eggplant from my Master Gardener class was sitting there begging to be included and I also had summer squash, green beans, onions, celery, red pepper and fresh basil from my garden. Tastes & Treasures to the rescue with a creamy Bechamel Sauce. The recipe on page 161 is for Lasagna with Artichokes but I like to improvise. After sauteing the vegetables and adding the cut up steak, I drizzled the sauce over them. It was a hit with the family.

Bechamel Sauce

5 tbsp butter
5 tbsp all purpose flour
1 1/2 cups half and half (I used skim milk to lower calories and fat)
1 cup chicken broth (I used beef broth and mushroom broth)
1/4 tsp salt
1/4 tsp ground nutmeg
1/8 tsp white pepper

Melt the butter in a medium saucepan over medium-high heat. Stir in the flour. Cook for 3 minutes or until thick and golden brown in color, stirring constantly Add the half and half and broth all at once, whisking, constantly until blended. Cook over medium heat for 5 minutes or until the mixture comes to a boil, stirring constantly. Reduce the heat to low and simmer for 2 minutes. Stir in the salt, nutmeg and white pepper. Remove from the heat and press a sheet of waxed paper over the surface of the sauce to prevent a film from forming.