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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Eggplant, the stove top cook’s strongest ally...."
-
Laurie Colwin, Author

The refrigerator light goes on...

This recipe was inspired by a mediocre meal that I had recently at a banquet dinner. It was brought to me as the vegetarian meal (a good foodie tip: at banquets, order the vegetarian meal – it is generally healthier, fresher and tastier than the alternative). The grilled eggplant was good but undercooked and served with some other veggies. Tasty but really pretty boring.

The great thing about this recipe is that you can roast some extra eggplant and it makes fantastic sandwiches for lunch the next day. An easy thirty minutes in the oven and you can have a tasty dinner and lunch too!

Fiber

Fiber is not one particular food but the part of plant foods that your body can't digest: what your grandma called roughage. She might have thought of getting more roughage as eating more greens and beans but there's so many other great sources of fiber.

Technically fiber is a carbohydrate, but it is not absorbed into the body like other carbs because humans don't have the enzymes to break them down. As a result, foods that are high in fiber are generally lower in calories.

Most people need to increase the amount of dietary fiber in their diet. The average American only eats foods with 10 - 15 grams of fiber per day, but 25 - 30 grams is optimum. More »


 

Eggplant Steaks with White Beans and Ham



Servings = 2 | Serving size =1/2 eggplant and 1 1/2 cups beans

Cooking Time = 45 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe makes great leftovers. Make extra eggplant with the sauce so you can make sandwiches with them!

5 tsp olive oil (divided)
1 Tbsp balsamic vinegar
1 tsp Dijon mustard
1/4 tsp salt (divided)
1 large eggplant (cut crosswise into 4 thick rounds)
1 ounce prosciutto or good quality ham (cut into small dice)
4 green onions (thinly sliced crosswise, keeping white and green parts separate)
4 ounces cherry or grape tomatoes (halved)
1 15 ounce can no salt added white beans (drained and rinsed)
1/2 tsp dried marjoram
2 Tbsp white wine
fresh ground black pepper (to taste)

Eggplant Steaks with White Beans and Ham
Place a large skillet in the oven and preheat to 325°F.

Place 3 teaspoons olive oil, the vinegar, mustard and 1/8 teaspoon salt in a small bowl and whisk until blended.

When the oven is hot, add the olive oil mixture to the pan and then the eggplant.

Return the pan to the oven and roast for about 30 minutes. Turn the eggplant over a couple of times during the roasting process.

After the eggplant has been roasting for about 10 minutes, place 2 teaspoons olive oil in a medium skillet over medium high heat.

Add the ham and cook for about 1 minute. Stir frequently.

Add the white part of the green onions and cook for about 2 minutes.

Add the tomatoes, white beans, salt and marjoram and cook for about 10 minutes, stirring frequently.

Add the white wine and continue cooking for about 3 minutes, stirring frequently.

Remove the eggplant from the oven and place on two plates.

Top with the white bean mixture and serve.

Nutrition Facts

Serving size = 1/2 eggplant and 1 1/2 cups beans

Servings = 2

.

Amount Per Serving

Calories 405 Calories from Fat 124
  % Daily Value
Total Fat 12g 21%
    Saturated Fat 2g 8%
    Monounsaturated Fat 9g  
    Trans Fat 0g  
Cholesterol 8mg 3%
Sodium 557mg 22%
Total Carbohydrates 53g 20%
    Dietary Fiber 18g 59%
    Sugars 9g  
Protein 19g  
Vitamin A 16% Vitamin C 31%
Calcium 15% Iron 33%
Vitamin K 87 mcg Potassium 1561 mg
Magnesium 137 mg