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Tag: italian

  • Italian Style Vegetable Stuffed Pork Tenderloin – Foodie Recipe

    Italian Style Vegetable Stuffed Pork Tenderloin – Foodie Recipe

    How to Make Italian Style Vegetable Stuffed Pork Tenderloin – Foodie Recipe

    This entrée is great for a holiday gathering or meal with the family. Note that allowing the meat to rest before slicing keeps this dish nice and juicy.


    20 min prep time


    4servings


    2 slices or ¼ of recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F. Coat a small baking sheet with cooking spray. Set aside.
    2. Add olive oil to a large sauté pan over medium-high heat. Add zucchini, bell pepper, onion and dried Italian seasoning and sauté for 5-7 minutes or until vegetables are softened. Add garlic and sauté another minute. Set aside. (This should result in about 3/4 cup of filling.)
    3. Insert a long, thin knife into the center of one end of the pork loin; repeat this process at the other end. After cutting with the knife, use the handle of a long wooden spoon to make sure the incision goes all the way through the pork tenderloin and move it back and forth to make the hole big enough to hold the stuffing.
    4. Fill the hole with all of the stuffing, using a spoon to ensure the stuffing goes all the way through the tenderloin.
    5. In a small bowl, mix the paprika, garlic powder, salt (optional) and black pepper. Rub the seasoning all over the pork tenderloin. Place on the baking sheet, spray the pork lightly with cooking spray and bake for 25-30 minutes or until the internal temperature of the pork is 145 degrees.
    6. Remove from the oven and allow the meat to rest for 10 minutes before slicing.
    Low Carb
    Low Sodium
    Italian
    Main Dish
    Holidays & Entertaining
    Gluten-Free
    Foodie
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      2 slices or ¼ of recipe


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.6g

        8%

    • Cholesterol
      60mg

      20%

    • Sodium
      45mg

      2%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      23g

    • Potassium
      560mg
      12%

    Ingredients

    nonstick cooking spray
    1

    olive oil
    1 tbsp

    small zucchini (diced)
    1

    small red bell pepper (seeded and diced)
    1

    small onion (diced (about 1/2 cup))
    1

    Italian seasoning (or dried basil) (dried)
    1 tsp

    garlic (minced)
    2 clove

    pork tenderloin
    1 lbs

    paprika
    1 tbsp

    garlic powder
    1 tsp

    salt (optional)
    1/2 tsp

    black pepper
    1/2 tsp

  • Grilled Vegetable Pizza

    Grilled Vegetable Pizza

    How to Make Grilled Vegetable Pizza

    A long recipe but worth the work! This flavorful, unique dish will be a hit when you have company over!

    Find this recipe and more in The Diabetes Cookbook. To order dierctly from the American Diabetes Association, click here.


    1 hr and 25 min prep time


    15 min cook time


    8servings


    2 slices

    Print Recipe >

    Step-By-Step Instructions:

    1. Set up a mixer fitted with the dough hook attachment. If you do not have a mixer, set up the food processor. You will also need plastic wrap and wax paper eventually for this recipe production.
    2. Add warm water, yeast and Splenda Brown Sugar to the mixing bowl or food processor bowl and let the yeast bloom for 5 minutes. The yeast should begin to get frothy.
    3. Add the flour and salt (optional) and mix on low until flour is incorporated. If using a mixer with the dough hook attachment, turn the speed up to medium and knead the dough for 5 minutes. If using a food processor, turn the dough onto a clean, floured board or counter top and knead by hand for 5-7 minutes. If the dough is too sticky, add a Tbsp. of flour at a time until it forms a smooth dough.
    4. Add kneaded dough to a large bowl coated with cooking spray, cover and put in a warm place for one hour to rise.
    5. While the dough is rising, prepare an indoor or outdoor grill. If using a charcoal grill, preheat the oven to 300 degrees as well.
    6. In a medium bowl, whisk together olive oil, balsamic vinegar, garlic and basil. Set aside.
    7. Coat the vegetables with cooking spray and grill on both sides for 7-9 minutes or until just cooked through.
    8. Remove the vegetables from the grill and dice while still warm. Add the warm, diced vegetables to the dressing and toss to coat. Set aside.
    9. Once the dough has risen for an hour, punch the dough down and form into a ball. Knead the dough for one minute and then cover to rest for 2 minutes.
    10. Once the dough has rested, divide the dough into two balls. Keep the dough you are not working with covered with plastic wrap.
    11. Dust your board or countertop with a little bit of flour. Using a rolling pin, roll the dough into an 8-9 inch round that is between a 1/4 and 1/2 inch thick. Spray a piece of wax paper that is just larger than the crust with cooking spray and lay the pizza crust on the wax paper. Spray another piece of wax the same size and lay it, sprayed side down, on top of the crust. Set aside.
    12. Repeat this same process for the second dough ball.
    13. To cook the pizza, have the crusts, marinated vegetables and cheese ready at the grill. Turn the grill heat to low and place the two pizza crusts on the grill (or you can do them one at a time for easier management). Let the crust grill for 3-4 minutes or until crispy on the bottom. Turn the crust over and divide the vegetable mixture and marinade equally among the two pizzas, spreading to about 1/2 inch of the edge. Top each pizza with half the feta cheese and close the grill lid. Let the pizza finish grilling for another 3-4 minutes. Turn the flame off of the grill and leave the lid closed for another two minutes. If using a charcoal grill, preheat your oven to 300 degrees and move the pizzas to the oven for 5 minutes.
    14. Remove the pizzas and top each with 1 Tsp. of dried oregano then slice each pizza into 8 pieces.
    CKD Dialysis
    CKD Non-Dialysis
    Fiber Focused
    Kidney-Friendly
    Veggie Rich
    Italian
    Dinner
    Foodie
    Vegetarian
    Main Dish
    Holidays & Entertaining
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    Nutrition facts

    8 Servings



    • Serving Size

      2 slices


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      310mg

      13%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      9g

    • Potassium
      490mg
      10%

    Ingredients

    warm water (around 100 degrees)
    1 cup

    low-calorie brown sugar substitute
    1 tbsp

    active dry yeast
    1 packet

    whole wheat flour
    2 cup

    salt
    1/2 tsp

    nonstick cooking spray
    1

    olive oil
    1 tbsp

    balsamic vinegar
    1/4 cup

    garlic (grated or minced)
    2 clove

    fresh basil (minced)
    1 tbsp

    medium zucchini (sliced lengthwise into thirds)
    2

    yellow bell pepper (seeded and sliced into fourths)
    1

    red bell pepper (seeded and sliced into fourths)
    1

    baby bella muchrooms (cremini, stemmed)
    8

    feta cheese (reduced-fat)
    3 1/2 oz

    dried oregano (dried, divided)
    2 tsp

  • Grilled Vegetable Pasta Salad

    Grilled Vegetable Pasta Salad

    How to Make Grilled Vegetable Pasta Salad

    To make this side dish a meal, add chopped up cooked chicken or shrimp to it.


    20 min prep time


    10servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare an indoor or outdoor grill.
    2. Cook pasta according to package directions, omitting salt.
    3. Coat all of the vegetables with cooking spray and grill for 7-10 minutes, turning frequently.
    4. Remove vegetables from grill and dice.
    5. Drain the cooked pasta and immediately add the diced grilled vegetables to the hot pasta. Add the olive oil, garlic, oregano, salt (optional), and ground black pepper and stir well to coat. Serve this dish warm or cold.
    Low Sodium
    Veggie Rich
    Grilling
    Italian
    Sides
    Vegetarian
    Salads
    Holidays & Entertaining
    Foodie
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    Nutrition facts

    10 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      95

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.4g

        2%

    • Cholesterol
      0mg

      0%

    • Sodium
      5mg

      <1%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        3g

    • Protein
      4g

    • Potassium
      290mg
      6%

    Ingredients

    whole wheat rotini or penne pasta (uncooked)
    2 cup

    asparagus (ends trimmed)
    1 lbs

    zucchini (sliced 1/4 inch thick lengthwise)
    2

    small eggplant (peeled and sliced 1/2 inch thick lengthwise)
    1

    large red bell pepper (seeded and cut in half lengthwise)
    1

    nonstick cooking spray
    1

    olive oil
    1 1/2 tbsp

    garlic (minced)
    1 clove

    dried oregano (chopped)
    1 tbsp

    salt (optional)
    1/2 tsp

    black pepper
    1/2 tsp

  • Greek Meatball And Orzo Soup

    Greek Meatball And Orzo Soup

    How to Make Greek Meatball And Orzo Soup

    The oregano-scented meatballs that star in this satisfying one-dish meal are extra moist and tasty thanks to the addition of a shredded carrot. Rice-shaped orzo pasta absorbs the flavors of the broth and cooks in just a few minutes. Adding the lemon juice at the end brightens the flavors.


    15 min prep time


    35 min cook time


    4servings


    heaping 1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400°F. Lightly spray a broiler pan and rack with cooking spray. Set aside.
    2. In a medium bowl, using your hands or a spoon, combine the beef, carrot, bread crumbs, egg white, 1/4 teaspoon oregano, and 1/4 teaspoon pepper. Shape into 32 meatballs. Arrange the meatballs in a single layer on the broiler rack.
    3. Bake for 20 minutes, or until lightly browned on the outside and no longer pink in the center. Drain on paper towels.
    4. Meanwhile, in a large saucepan, heat the oil over medium heat, swirling to coat the bottom. Cook the onion, celery, and garlic for 5 minutes, or until the onion is soft, stirring frequently.
    5. Stir in the broth, tomatoes with liquid, tomato paste, and the remaining 1/4 teaspoon oregano and 1/4 teaspoon pepper. Increase the heat to high and bring to a boil. Stir in the orzo. Reduce the heat and simmer, covered, for 5 minutes.
    6. Stir in the zucchini. Cook for 3 minutes, or until the orzo is tender and the zucchini is tender-crisp.
    7. Gently stir in the meatballs. Cook for 1 minute. Remove from the heat. Stir in the lemon juice.
    Low Sodium
    Comfort Food
    Italian
    Mediterranean
    Dinner
    Main Dish
    Soup
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    Nutrition facts

    4 Servings



    • Serving Size

      heaping 1 1/2 cups


    • Amount per serving



      Calories





      290

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      240mg

      10%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        11g

    • Protein
      22g

    • Potassium
      1010mg
      21%

    Ingredients

    ground beef (95% fat-free)
    8 oz

    medium carrot (finely shredded)
    1

    plain dry whole-grain bread crumbs (lowest sodium available)
    1/4 cup

    large egg white
    1

    dried oregano (dried, crumbled, divided use)
    1/2 tsp

    pepper (divided use)
    1/2 tsp

    olive oil
    2 tsp

    small onion (chopped)
    1

    medium rib of celery (chopped)
    1

    medium garlic (minced)
    1 clove

    low sodium chicken broth (fat-free, low-sodium)
    3 cup

    diced tomatoes (no-salt-added, undrained)
    1

    tomato paste (no-salt-added)
    2 tbsp

    whole-wheat orzo (dried)
    1/2 cup

    medium zucchini (chopped)
    1

    fresh lemon juice
    2 tbsp

  • Garden Caprese Salad

    Garden Caprese Salad

    How to Make Garden Caprese Salad

    Fresh mozzarella is found in the deli case or with the specialty cheeses. It is the perfect flavorful addition to this fresh summer salad!


    20 min prep time


    12servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, combine all ingredients. Mix well.
    2. Let the salad marinate for 1 hour in the refrigerator.
    Low Sodium
    Low Carb
    Veggie Rich
    Italian
    Sides
    Vegetarian
    Foodie
    Gluten-Free
    Salads
    Holidays & Entertaining
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    Nutrition facts

    12 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1.3g

        7%

    • Cholesterol
      10mg

      3%

    • Sodium
      35mg

      2%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      2g

    • Potassium
      175mg
      4%

    Ingredients

    plum (Roma) tomatoes (seeded and cut into 1/2 inch chunks)
    8

    medium cucumbers (seeded and cut into 1/2 inch chunks)
    2

    small red onion (small dice)
    1/2

    olive oil
    1 tbsp

    balsamic vinegar
    3 tbsp

    fresh basil ((about 15 leaves), chopped)
    1 oz

    salt (optional)
    1/4 tsp

    black pepper
    1/4 tsp

    fresh mozzarella (cut into small chunks)
    4 oz

  • Free-Range Garlic Chicken Scampi with Arugula

    Free-Range Garlic Chicken Scampi with Arugula

    How to Make Free-Range Garlic Chicken Scampi with Arugula

    Enjoy this spin-off of classic shrimp scampi for dinner sometime (or several times) this month. It’s a simple one-pot dish that includes a source of lean protein, whole grains and a serving of vegetables.


    4servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Place the chicken pieces, oil, garlic, white part of the green onion, and lemon juice in a deep-sided 9×13-inch baking pan. Stir to coat, then bake for 12 minutes or until the chicken is fully cooked.
    2. Meanwhile, cook the linguine according to package directions, omitting added oil and salt. Drain the linguine, return to the pot, and toss with butter.
    3. Stir the arugula and green onion into the chicken, then toss the chicken mixture with the linguine. Sprinkle with salt and pepper. Serve hot on a large platter.
    Fiber Focused
    Italian
    Seafood
    Dinner
    Main Dish
    One Pot
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      390

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2g

        10%

    • Cholesterol
      55mg

      18%

    • Sodium
      500mg

      22%

    • Total Carbohydrate
      45g

      16%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        2g

    • Protein
      29g

    Ingredients

    chicken breasts (free-range boneless, skinless, antibiotic-free, cut into large, thin, bite-size pieces)
    14 oz

    Extra Virgin Olive Oil
    2 tbsp

    large garlic cloves (minced)
    4 clove

    green onion (thinly sliced, white part only)
    1 tbsp

    lemon juice
    1/4 cup

    dry whole wheat linguine
    8 oz

    unsalted butter
    1 tsp

    arugula (torn into large pieces)
    1 bunch

    green onion (thinly sliced, green part only)
    1/3 cup

    sea salt, or to taste
    3/4 tsp

    freshly ground black pepper, or to taste
    1/2 tsp

  • Fishermen Kabobs (Spiede Alla Marinara)

    Fishermen Kabobs (Spiede Alla Marinara)

    How to Make Fishermen Kabobs (Spiede Alla Marinara)

    While this recipe could easily be prepared in any Italian coastal town, it is the Italian Riviera that comes to mind whenever I prepare it. Breathtaking Ligurian towns like Portofino, Santa Margherita, Rapallo, and Genoa have magical landscapes that are almost as sumptuous as the local cuisine. The region of Liguria is noted for a very fragrant variety of basil (Genoa, after all, is the birthplace of pesto), as well as wonderful produce and seafood.

    Use whatever fresh fish, seafood, and herbs you have on hand in this recipe to come up with your own favorite combination. It’s worth the effort to purchase “dry” scallops for this recipe—they are free of water-retaining additives—in order to ensure you’re getting the real thing. Despite claims of being “natural, fresh, wild,” etc., many scallops available on the market contain up to 80% water. Keep in mind that you will need four skewers for this dish. If you are using wooden skewers, you will need to soak them in water for a minimum of 20 minutes first. For additional flavor, use rosemary stems as skewers.


    5 min prep time


    10 min cook time


    4servings


    1 skewer

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat grill to high. Thread fish onto 4 skewers, alternating with tomatoes.
    2. Place basil, oil, and garlic in a blender, and purée until smooth. Season with salt, pepper, and crushed red chile flakes. Reserve half the oil mixture in a separate container.
    3. Brush kabobs with half of basil oil. Grill until fish is opaque, 6–10 minutes, turning occasionally.
    4. With a clean brush, coat cooked kabobs with reserved basil oil. Serve immediately.
    Low Sodium
    Low Carb
    Grilling
    Italian
    Mediterranean
    Seafood
    Dinner
    Foodie
    Lunch
    Main Dish
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 skewer


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      95mg

      32%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      29g

    • Potassium
      860mg
      18%

    Ingredients

    skinless swordfish, cut into 1-inch cubes
    1 1/4 lbs

    grape tomatoes
    24

    lightly packed fresh basil
    1 cup

    Extra Virgin Olive Oil
    1/2 tbsp

    garlic
    1 clove

    unrefined sea salt
    1/4 tsp

    freshly ground black pepper
    1/4 tsp

    Crushed red chile flakes, to taste
    1

  • Farrotto with Roasted Vegetables and Tilapia

    Farrotto with Roasted Vegetables and Tilapia

    How to Make Farrotto with Roasted Vegetables and Tilapia

    Farrotto is a version of risotto. It’s just made with the whole grain farro instead of white rice!


    20 min prep time


    4servings


    1 ¼ cups farrotto + 1 tilapia filet

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Coat a large baking sheet with cooking spray. Set aside.
    2. In a large bowl, toss together the asparagus, eggplant, mushrooms, thyme, garlic, salt (optional), pepper, and all but 1 Tsp. olive oil. Pour the mixture into one layer on the baking sheet. Bake for 40 minutes, stirring occasionally.
    3. While the vegetables are roasting, heat the chicken broth in a saucepan to just a simmer. Then reduce heat to keep warm.
    4. Add 1 Tsp. olive oil to another saucepan over medium heat. Add the farro and sauté for 2-3 minutes to toast.
    5. Add 1/2 cup of hot broth to the farro and stir constantly until the liquid is absorbed. Repeat this process until only 1/2 cup of broth is left. Stir in the last 1/2 cup broth and all but 1 Tbsp. of parmesan cheese.
    6. When the vegetables have roasted for 40 minutes, turn the oven to the broil setting, add tilapia filets to the top of the vegetables, and sprinkle each filet with remaining parmesan cheese.
    7. Broil the fish on top of the vegetables for 6-7 minutes, ensure the cheese does not burn and the fish is just cooked through.
    8. Remove fish from vegetables and set aside. Stir roasted vegetables in to farrotto, then serve the fish on top of farrato.
    Fiber Focused
    Seafood
    Italian
    Dinner
    Budget Friendly
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 ¼ cups farrotto + 1 tilapia filet


    • Amount per serving



      Calories





      475

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        3.4g

        17%

    • Cholesterol
      60mg

      20%

    • Sodium
      305mg

      13%

    • Total Carbohydrate
      58g

      21%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        5g

    • Protein
      39g

    • Potassium
      1060mg
      23%

    Ingredients

    nonstick cooking spray
    1

    asparagus (trimmed and cut into 1-inch chunks)
    8 oz

    small eggplant (cubed)
    1

    white (button) mushrooms (sliced)
    8 oz

    fresh thyme (leaves removed and stems discarded)
    5 sprig

    garlic (minced)
    2 clove

    salt (optional)
    1/2 tsp

    black pepper
    1/4 tsp

    olive oil (reserve 1 Tsp.)
    1 tbsp

    low sodium chicken broth (low-sodium, fat-free)
    4 cup

    quick cooking farro
    1 1/2 cup

    Parmesan cheese (reserve 1 Tbsp.)
    1/3 cup

    tilapia (4-ounce each)
    4

  • Farmhouse Vegetable and Farro Soup (Zuppa Di Verdure E Farro)

    Farmhouse Vegetable and Farro Soup (Zuppa Di Verdure E Farro)

    How to Make Farmhouse Vegetable and Farro Soup (Zuppa Di Verdure E Farro)

    Farro is a classic Italian grain that has started gaining popularity in the U.S. Add some canned cannellini beans to this recipe, but be sure to rinse and drain the beans!


    15 min prep time


    45 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat oil in dutch oven over medium-high heat. Add onion, leek, carrot and garlic. Sauté for 5 minutes, stirring frequently.
    2. Stir in 2 cups water, farro, salt, pepper, stock, bay leaves, and thyme, and bring to a boil. Cover, reduce heat and simmer for 30 minutes.
    3. Add spinach, beans and tomatoes, and bring to a boil. Reduce heat and simmer for 5 minutes. Discard bay leaves and serve. Garnish each serving with cheese.
    Fiber Focused
    Veggie Rich
    Italian
    Comfort Food
    Sides
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.8g

        4%

    • Cholesterol
      0mg

      0%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      42g

      15%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        6g

    • Protein
      13g

    • Potassium
      815mg
      17%

    Ingredients

    leek (chopped)
    1 cup

    onion(s) (chopped)
    1 cup

    Extra Virgin Olive Oil
    2 tsp

    carrot(s) (chopped)
    1/2 cup

    garlic (minced)
    3 clove

    uncooked farro (rinsed and drained)
    3/4 cup

    salt
    1/2 tsp

    freshly ground black pepper
    1/2 tsp

    chicken stock (14.5-ounce, reduced-sodium)
    1 can

    bay leaves
    2

    fresh thyme
    1 sprig

    spinach (chopped)
    2 cup

    cooked cannellini beans
    2 cup

    tomato(es) (14.5-ounce, diced, undrained, reduced-sodium)
    1 can

    parmigiano-reggiano cheese (grated, 1 ounce)
    1/4 cup

  • Eggplant Lasagna Roulades

    Eggplant Lasagna Roulades

    How to Make Eggplant Lasagna Roulades

    These roulades make for an elegant—yet easy and nutritious—weeknight dinner. Eggplant slices cook more quickly than lasagna noodles and add nonstarchy vegetables that casseroles and noodle dishes are often missing.


    15 min prep time


    37 min cook time


    5servings


    2 roulades

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375° F. Coat an 8×11-inch glass baking dish with cooking spray. Set aside.
    2. Peel eggplant and slice lengthwise into 10 slices. Lay in a microwave-safe dish and add 1 cup of water. Microwave the eggplant for 7 minutes. Remove the eggplant from the pan and set aside to cool.
    3. In a small mixing bowl, mix together the ricotta cheese, egg whites, garlic and dried Italian seasoning.
    4. Pour 1 cup of the marinara sauce into the prepared baking dish. Spread to coat the bottom.
    5. Spoon a scant 1/4 cup of ricotta filling onto one end of an eggplant slice. Roll gently to make a roulade. Place the roulade seam side down in the pan. Repeat for remaining 9 slices of eggplant.
    6. Pour remaining marinara sauce over the top of the eggplant and spread to coat.
    7. Sprinkle the shredded Parmesan cheese over the top and bake for 30 minutes.
    Fiber Focused
    Veggie Rich
    Italian
    Comfort Food
    Vegetarian
    Foodie
    Quick & Easy
    Main Dish
    Dinner
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    Nutrition facts

    5 Servings



    • Serving Size

      2 roulades


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.9g

        5%

    • Cholesterol
      35mg

      12%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      29g

      11%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        14g

    • Protein
      18g

    • Potassium
      760mg
      16%

    Ingredients

    Nonstick cooking spray
    1

    eggplant
    2 lbs

    water
    1 cup

    ricotta cheese (fat-free)
    2 cup

    egg whites
    2

    garlic (minced)
    2 clove

    Italian seasoning (dried)
    1 tbsp

    marinara sauce (24.5-ounce jar, light in sodium)
    1

    Parmesan cheese (shredded)
    2 tbsp