EGGPLANT FETTUCCINE WITH STEWED TOMATOES

DSCN1621This meatless entrée is more than marvelous! I was looking for a way to make an exotic, low-calorie, nutritious but simple, pasta dish; and I came up with this absolutely delicious eggplant entrée!

aubergineAs a girl, I was never served eggplant; and I’m afraid I didn’t cook any when my children were growing up. I just never thought of even trying them. Well, I’m so glad that I’m much more adventurous these past few years and that I’ve discovered just how delicious and nutritious they are. Eggplants are only about 20 calories per cup with zero fat and six carbs. They are an excellent source of dietary fiber and packed with vitamins A, B, follate and vitamin C. They are so rich in minerals – boasting potassium, magnesium, calcium and phosphorous, and they are so packed with goodness how can you miss giving them a try. Yes, eggplant, although technically a fruit, will make an excellent addition to your growing list of nutritious veggies.

This recipe is truly a mouth-watering vegetable dish that you will want to try again and again. And you don’t have to be vegan or vegetarian to enjoy it!

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Serves: 2                 Prep time: 10 min               Cook time: About 30 min

INGREDIENTS

  • 1 (7 ounce) package Wildwood Pasta Slim Spinach fettuccine (a gluten-free pasta alternative and only 25 calories per 3.5 ounce serving)
  • 1 tablespoon organic mellow white miso (I use the Westbrae Natural brand)
  • 1 tablespoon Tamari sauce
  • 1/4 – 1/2 cup water
  • 2 tablespoons minced garlic
  • 8 ounces mushrooms, sliced
  • 1 medium onion, chopped
  • 1 medium eggplant, cooked, peeled and cubed (see easy directions below)
  • 1 (14-1/2 ounce) can organic stewed tomatoes
  • 1 cup low sugar marinara sauce (I use the Kirkland brand)
  • 1/4 cup nutritional yeast

DIRECTIONS:

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Heat the 1 tablespoon miso and 1 tablespoon Tamari sauce with about 2 tablespoons water in a large skillet over medium-high heat. Add the garlic and mushrooms and sauté for about 10 minutes until golden brown.

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Remove mushrooms from pan and place in a bowl. Add the onions to the skillet and sauté with about two tablespoons of water for about 5 to 7 minutes. Add the eggplant, the sautéed mushrooms, the stewed tomatoes, the marinara sauce, and just a little water (don’t make the sauce too watery). Slowly heat to a slight simmer for about 10 to 15 minutes and occasionally stir mixture. Stir in the nutritional yeast.

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While mixture is simmering that last 10 minutes, prepare Pasta Slim fettuccine according to package directions. PastaSlim Spinach Fettuccine is a pasta alternative. It is like traditional shirataki noodles, made from tofu and konjac flour; and they are wheat free. Originally created in Japan, shirataki noodles required rinsing and parboiling. PastaSlim does not. They are pre-cooked, easy to prepare and only take 5 minutes. I simply place them in a medium size bowl, pour hot boiling water from a teapot over them until they are covered and let them sit for about 3 minutes. Drain and they are ready to use.

For this eggplant dish, I drain and cut the noodles into thirds, since they are very long, add them to the sauce and then gently stir the mixture until everything is blended.

Serve this eggplant dish hot with maybe a mixed green veggie salad with some added color from your list of favorite salad veggies like chopped onions, sliced cucumbers, shredded cabbage, shredded carrots, and a few cherry tomatoes. Add a gourmet vinegar salad dressing — yummers!

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EASY BAKED FRESH EGGPLANT

Put your washed eggplant on the middle rack of your oven with the skin on at 360 degrees for 40 to 50 minutes until it is tender but not mushy. Remove from the oven, slice it in half, turn it skin-side up and you can easily peel away the skin. Cube it up for later use for the above recipe or it’s ready to eat with additional seasoning such as a tablespoon of cinnamon and a couple of chopped onions, sautéed in a bit of broth.

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Cheers, Karen

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