• Prep Time:
  • Cooking Time:
  • Serves: 4 Servings

Eggplant Stuffed with Cajun Rice (W/ Pork Chop Variation)

  • Recipe Submitted by on

Category: Low Fat, Meat

 Ingredients List

  • 2 Eggplants; about 24-oz each
  • 1 c Chopped onions
  • 1/2 c Water
  • 1/8 c Corn kernels
  • 1 Yellow bell pepper; chopped
  • 1 c Hot cooked rice
  • 4 oz Reduced-fat turkey sausage;
  • -links
  • Cajun-Style, cooked; drained
  • -and chopped
  • 1 md Tomato; chopped
  • 1/4 c Chopped fresh parsley
  • 1/2 ts Dried basil; leaves only
  • 1/4 ts Red pepper flakes
  • 1/4 ts Ground cumin
  • Salt; optional
  • Freshly ground black pepper
  • 1/4 c Dry bread crumbs


Review: "This Cajun dish has been lightened with reduced fat turkey sausage
and fresh vegetables. Naturally, there's rice and a little bayou heat."

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%)

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