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Full Online Book HomeLearning KitchenLow_fat - Sausage - Eggplant Stuffed With Cajun Rice
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Low_fat - Sausage -  Eggplant Stuffed With Cajun Rice Post by :godcold Category :Learning Kitchen Author :Unknown Date :March 2012 Read :3097

Click below to download : Low_fat - Sausage - Eggplant Stuffed With Cajun Rice (Format : PDF)

Low_fat - Sausage - Eggplant Stuffed With Cajun Rice

2 eggplants -- about 24-oz each
1 cup chopped onions
1/2 cup water
1/8 cup corn kernels
1 yellow bell pepper -- chopped
1 cup hot cooked rice
4 ounces reduced-fat turkey sausage -- links
Cajun-Style, cooked -- drained and chopped
1 medium tomato -- chopped
1/4 cup chopped fresh parsley
1/2 teaspoon dried basil -- leaves only
1/4 teaspoon red pepper flakes
1/4 teaspoon ground cumin
Salt -- optional
Freshly ground black pepper
1/4 cup dry bread crumbs


Preheat the oven to 450F.

Halve each eggplant, remove the tops and, using a melon baller, scoop out the flesh, leaving 1/4" thick shells. Chop the eggplant flesh.

Place the shells in boiling water for 2 to 3 minutes to soften. Invert and drain on paper towels.

Coat a large no-stick frying pan with no-stick spray. Add the onions and water. Cook over medium-high heat, stirring occasionally, for 5 minutes, or until the onions soften. Add the corn, yellow peppers and chopped eggplant. Cook for 5 minutes. Add the rice, sausages tomatoes, parsley, basil, pepper flakes and cumin. Cook for 10 minutes, or until the eggplant softens. Season with the salt (if using) and black pepper.

Divide the mixture among the eggplant shells, mounding it as necessary to fit. Coat a 9" x 13" baking dish with no-stick spray and arrange the shells in the baking dish. Sprinkle with the bread crumbs.

Bake for 25 to 30 minutes, or until the topping is browned. 25 minutes of attention. 55 mins total.

Per serving: 248 calories; 4.8 g. total fat (16%)

Variation: Cajun Stuffed Pork Chops

Trim 4 lean loin pork chops of all excess fat, then split horizontally. Stuff each chop with 1/4 cup leftover Cajun rice. Secure with toothpicks. Dust the chops with flour seasoned with Cajun seasoning. Sear the chops on both sides in a hot pan coated with no-stick spray. Then bake, uncovered, at 375F for 35 minutes, or until the chops are cooked through. Serve with unsweetened apple sauce or steamed red cabbage sprinkled with balsamic vinegar.
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