The purple color of eggplant comes from anthocyanins that help to protect the heart and blood vessels. The red onions add a sweet flavor plus quercetin. The small size of these Japanese eggplants makes them perfect for this delicious dish.
Serves 2 (serving size: 2 filled eggplant halves)
- 2 Japanese eggplants (4 ounces each)
- Canola oil spray
- 1 cup diced red onions
- ¾ cup diced red bell pepper
- 1 cup bias-sliced snow peas
- 2 tablespoons low-sodium chicken broth
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon hoisin sauce
- 1 tablespoon creamy natural peanut butter
- 1 teaspoon grated ginger
- 1 teaspoon minced garlic
- 1 cup diced bok choy
- 1 cup shredded carrots
- 1 cup hot cooked rice (basmati or brown)
Preheat oven to 350ºF. Halve each eggplant. On a baking sheet that has been sprayed with canola oil, place the eggplant halves flesh side down and bake for about 6 minutes or until they start to soften. Using a melon baller, scoop out the flesh, leaving ¼-inch-thick shells. Chop the eggplant flesh and set aside. In a medium sauté pan sprayed with canola oil, add the onions, peppers, and chopped eggplant. Stir. Add snow peas and chicken broth. Cook for 2 minutes or until snow peas turn bright green. Remove from the heat and set aside. In a separate bowl, combine soy sauce, hoisin sauce, peanut butter, ginger, and garlic. Mix well. Add sautéed vegetables, bok choy, carrots, and cooked rice. Mix well and mound into the eggplant shells. Arrange the eggplant shells side by side in a casserole dish. Cover with aluminum foil and bake for 10 minutes or until all are heated through.
Servings of fruits and vegetables: 8.5 vegetables
Diabetes-beating phytonutrients: quercetin, beta-carotene, genistein, curcumin
Nutrition information: 410 calories, 15 grams protein, 6 grams total fat, 1 gram saturated fat, no cholesterol, 81 grams carbohydrate, 20 grams dietary fiber, 770 milligrams sodium
