Chefs4You
Stuffed Eggplant Adapted from Mindful Magazine October 2014 - Serves 6
Eggplant season at local farmer’s markets runs from July to October. This dish targets most of the senses—the colors of the finished dish are gorgeous, the smell is divine, and the flavors are incredible. It’s tomato-creamy, yet nutty with the addition of walnuts and brown rice, the aromatic herb blend is amazing, and it’s totally enhanced by the topping of feta.
Ingredients: 2 tbsp. of Olive oil 1 cup cooked basmati brown rice 3 Italian eggplants, halved lengthwise 1 tbsp. chopped parsley 1 medium red onion, diced finely 1 tbsp. chopped tarragon 2 twigs of thyme 1 tbsp. chopped basil 2 garlic cloves, finely minced ¼ cup chopped walnut kernels 1 tbsp. tomato paste ¾ cup Parmesan cheese, finely grated 3 tomatoes, cored and diced 3 tbsp. fine breadcrumbs 1 bay leaf ½ cup feta cheese, crumbled
Directions: 1. Preheat the oven to 450°F. Line a rimmed baking sheet with parchment paper brushed with olive oil; set aside. 2. Score the cut sides of the eggplants in a crosshatch pattern. Place the eggplants, cut sides down, on the sheet. Bake them for 10 minutes or until slightly tender and browned. Remove from the oven and reduce the oven temperature to 375°F. Scoop the flesh of the eggplants out carefully, leaving a ½-inch shell. Dice the flesh; set aside. 3. In a frying pan, heat 2 tablespoons olive oil over medium heat. When warm, add the onion and thyme, and cook for 2 minutes, without browning. Add the garlic and tomato paste and cook for another minute or two. Add the tomatoes and bay leaf and simmer for 10 minutes or until the vegetables are soft and the sauce is slightly reduced. Season to taste with salt and pepper. 4. Transfer to a bowl. Discard the thyme and bay leaf, and stir in the rice, herbs, walnuts, and Parmesan cheese. Stuff the eggplants with this mixture. Top with the breadcrumbs and feta cheese and place on the baking sheet again. Drizzle with olive oil. Bake for 35 to 40 minutes. Serve with a side mixed salad.
Health Benefits - Eggplant is very low in calories and fats but rich in soluble fiber content. The peel or skin (deep blue/purple varieties) of aubergine has significant amounts of phenolic flavonoid phyto-chemicals called anthocyanins. Scientific studies have shown that these anti-oxidants have potential health effects against cancer, aging, inflammation, and neurological diseases. Total antioxidant strength measured in terms of oxygen radical absorbance capacity (ORAC) of aubergines is 993 µmol TE/100 g. At value 15; they are one of the low glycemic index (GI) vegetables. It contains good amounts of many essential B-complex groups of vitamins such as pantothenic acid (vitamin B5), pyridoxine (vitamin B6) and thiamin (vitamin B1), niacin (B3). These vitamins are essential in the sense that body requires them from external sources to replenish and required for fat, protein and carbohydrate metabolism. Further, this vegetable is an also good source of minerals like manganese, copper, iron and potassium. Manganese is used as a co-factor for the antioxidant enzyme, superoxide dismutase. Potassium is an important intracellular electrolyte helps counter the hypertension effects of sodium.