"A Mediterranean Diet staple, eggplant is loaded with
vitamins and minerals. Naturally low in calories, this hearty, satisfying
vegetable is a source of fiber and potassium. Since eggplant is extremely
versatile and can be cooked in many ways, it’s easy to add this nutritious
powerhouse to your diet. Here are a dozen ways to bring it to your table.
1. Broil a whole eggplant for about 15 minutes, turning with
tongs every 5 minutes. Cut in half lengthwise, scrape the flesh into a bowl,
and mash with lemon juice, olive oil, feta, onion, bell pepper, chili pepper,
basil, parsley and a touch of salt for a tasty spread.
2. Brush sliced eggplant on both sides with olive oil. Grill
until tender, turning once. Spread each slice with 1 teaspoon of pesto and top
with a sliced tomato, mozzarella, and basil. Drizzle with olive oil and
balsamic vinegar.
3. Bake a whole-wheat pizza crust at 450°F until the bottom
is crisp (approximately 3 minutes). Turn the crust over. Add marinara sauce,
chopped basil, garlic, thinly shaved Parmesan cheese, and eggplant cubes. Bake
12 to 15 minutes more.
4. Sauté or bake eggplant with zucchini, peppers, and
onions. Combine with couscous or quinoa, add olives and chickpeas, and splash
with lemon juice and olive oil.
5. Peel eggplant and cut into ½-inch cubes. Sauté in olive
oil until brown on all sides. Add garlic, crushed or diced tomatoes, and basil,
and serve over whole-wheat pasta.
6. Slice eggplant lengthwise into ¼-inch-thick pieces. Bake
at 400° for 15 minutes. Then top each slice with tomato sauce, grated Parmesan,
and chopped basil. Roll up, securing with toothpicks.
7. Chop an unpeeled eggplant, toss with olive oil, sprinkle
with salt, and roast at 400°F for 10 to 15 minutes along with a box of halved
cherry tomatoes. Combine the two to enjoy with fish or chicken.
8. Grill sliced eggplant in a nonstick skillet. Spread about
1 tablespoon of goat cheese on both halves of a multi-grain or whole-wheat
sandwich roll or English muffin. Bake at 275°F for 8 to 10 minutes. Remove from
the oven and top the bottom half with eggplant, tomato, and arugula.
9. Bake a whole eggplant on a baking sheet at 350°F until
tender, about 45 minutes. Scoop the flesh into a food processor with parsley,
Greek yogurt, tahini, lemon juice, chopped garlic, and cumin. Serve with bread
or veggies.
10. Brush eggplant slices with olive oil, grill for about 5
minutes on each side, and top with a slice of mozzarella.
11. Peel and slice eggplant about ¼-inch thick. Brush with
olive oil and grill on both sides for about 5 minutes. Arrange on a baking
sheet, top with diced tomatoes, olives, and crumbled feta, and bake at 400°F
for 10 minutes.
12. Cut eggplant in half lengthwise, slice, and steam for 10
minutes. Sauté minced garlic and chopped scallions in olive oil. Add the
eggplant, lemon juice, and fresh chopped parsley and toss."
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