Thursday, March 1, 2012

Italian Style Veggie Bake

Ok so the picture doesn't make this look all that great - but this is seriously one of the best things I have made in a long time..... I had started out planning to make Hungry Girl's Super Stuffed Eggplant because I love her and her ideas, but I decided to switch things up and came up with this humdinger right here!  It turned out to be low calorie, high fiber, and also has a decent amount of protein for a veggie dish -- ENJOY! 

1 Eggplant - chopped, without skin
4 medium mushrooms - chopped
1/2 cup onion - chopped
1 cup zucchini - chopped
1 yellow squash - chopped
4 tbsp (or 1/4 cup) liquid egg whites
1/4 tsp salt substitute
garlic powder
1oz fat free cream cheese (softened)
1 tbsp plain non fat greek yogurt
1tbsp grated parmesan cheese
1/3 cup Spaghetti sauce (divided) 
1/3 cup part skim finely shredded mozzarella

Preheat oven to 400.  You'll need an 8x8 baking dish for this. 
Sautee eggplant, zucchini, yellow squash, onion, and mushrooms until tender.  (I added the salt substitute, garlic powder, and oregano to the veggies about halfway through cooking them).  In a bowl whisk together cream cheese, egg whites, 1/2 parmesan cheese & yogurt.  
Spread thin layer of Spaghetti sauce on bottom of baking dish (about 1/3 of the pre-measured 1/3 cup you'll need for this recipe).  Then add the veggies from the frying pan.  Pour/spread the cream cheese mixture over veggies, evenly.  Top with remaining Spaghetti sauce. 
Top with mozzarella cheese.  
Bake for 25 minutes. 
Remove from oven and sprinkle with remaining parmesan before serving. 

Makes 4 servings. 

110 Calories
3g Fat
16g Carbs
6g Fiber
9g Protein
214mg Sodium

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