Italian Stuffed Eggplant (Aubergine)

Surprise the hungriest of appetites with a gargantuan serving of this satisfying vegetable dish. Toasted sunflower kernels add unexpected crunch. This is a meatless version, made to be low-fat, low-cal. You could certainly add any meat you may have in mind for a change.

• Ready In: 50 mins
• Serves: 4

Ingredients

• 2  medium eggplants
•  vegetable oil cooking spray
• 1 1⁄4 cups onions, chopped
• 1 1⁄4 cups zucchini, diced
• 1  cup fresh mushrooms, sliced
• 3⁄4 cup green pepper, chopped
• 1  garlic clove, minced
• 3⁄4 cup tomatoes, chopped
• 1 (8 ounce) can no-salt-added tomato sauce
• 1  cup brown rice (cooked)
• 1⁄4 cup parmesan cheese, freshly grated
• 1  tablespoon unsalted sunflower seeds, toasted
• 1  teaspoon  italian seasoning
• 1⁄4 teaspoon salt
• 1  cup part-skim mozzarella cheese, shredded

Directions

1. Wash eggplants and cut in half lengthwise. Carefully remove pulp, leaving 1/4-inch-thick shells.
2. Chop pulp, and set aside 2 cups. (Reserve remaining pulp for another use). Set eggplant shells aside.
3. Coat a nonstick skillet with cooking spray; place over medium heat until hot.
4. Add onion and next 4 ingredients; cook, stirring constantly, until tender.
5. Stir in 2 cups eggplant pulp, tomato, and tomato sauce.
6. Cook, uncovered, 15 minutes.
7. Remove from heat; stir in rice and next 4 ingredients.
8. Arrange eggplant shells in a shallow baking dish coated with cooking spray; spoon vegetable mixture evenly into shells.
9. Bake, uncovered, at 350 degrees for 10 minutes or until thoroughly heated.
10. Sprinkle with mozzarella cheese; bake 5 additional minutes or until cheese melts.
11. Serve eggplant boats on individual plates and garnish if desired.