Eggplant Orzo Casserole
Low Fat Recipe
Orzo is a small "rice-shaped" pasta. Cooked rice can be substituted if desired in this healthful Eggplant Orzo Casserole brimming with savory eggplant and vegetables.
1 tablespoon oil
6 cups diced and peeled eggplant
1 small diced onion
1 cup diced red bell pepper
4 cloves garlic, minced
1 cup diced tomato
3 cups cooked orzo*
1 cup tomato juice
1 8-oz. can no-salt-added tomato sauce
1/2 cup chopped fresh basil
1-1/2 cup fat free ricotta cheese
1 cup dry breadcrumbs
1/2 cup grated Parmesan cheese
Preheat oven to 350 degrees. Heat oil in a large nonstick skillet over medium heat. Add eggplant, onion, red bell pepper, and garlic and saute for 5 minutes.
Add diced tomato and cook for 2 minutes. Add orzo, tomato juice, tomato sauce and basil and stir well. Place mixture into a 13 x 9-inch baking dish sprayed with nonstick cooking spray. Drop ricotta on top of eggplant mixture by teaspoon.
Combine breadcrumbs and Parmesan cheese. Sprinkle crumb topping over orzo mixture, cover with aluminum foil and bake at 350 degrees for 30 minutes. Uncover and bake an additional 10 minutes or until lightly browned.
This recipe can be made ahead and stored in an airtight container for up to three weeks in the refrigerator or at room temperature.
Recipe makes 12 Servings
Serving Size: 8 ounces
Calories: 234; Total Fat: 4g; Saturated fat: 1g; Cholesterol: 10mg; Sodium: 445mg; Carbohydrate: 36g; Protein: 14g; Dietary fiber: 4g
Exchanges per serving: Starch/Bread: 1-1/2, Lean Meat: 1, Vegetable: 2, Fat: 1/2
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