| |
| |
| 1 large |
|
Eggplant |
|
| 1 carton |
|
Tofu |
|
| 16 oz |
|
Tomato sauce |
|
| 1 can |
|
Green chilies, chopped (or fresh serrano) |
|
| 1/4 cup |
|
Scallions, sliced |
|
| |
| 1 tsp |
|
Garlic powder, divided |
|
| 1 1/2 tsp |
|
Cumin, divided |
|
| 2 tsp |
|
Olive oil |
|
| 8 oz |
|
Lowfat cheddar cheese |
|
|
|
Cooking spray |
|
|
|
|
| |
| Slice
tofu in half inch slabs. Place on a few sheets of paper towel and cover
with paper towel. Place a cutting board on top and put something heavy
on it to press excess moisture from tofu. |
| Slice
eggplant into 1/2 inch rounds. Coat a cookie sheet with cooking spray.
Place eggplant in a single layer on sheet. Bake at 450 for 20 minutes,
turning eggplant after 10 minutes. |
| In
sauce pan, combine tomato sauce, scallions, green chilies, garlic
powder, and cumin and simmer for 20 minutes. (While eggplant is baking)
In large skillet, heat olive oil. Add tofu cubes and saute until brown. |
| Coat
13 x 9 inch baking pan with cooking spray. Layer eggplant, tofu, sauce,
and cheese. (should make two layers) Bake at 350 for 30 minutes.
(Recommended to serve with lowfat plain yogurt and brown rice) |
|
| |
| Servings: 9 |
| |
| Nutrition Facts |
| Serving size: 1 serving |
| Percent daily values based on a 2000 calorie diet. |
| Nutrition information calculated from recipe ingredients. |
|
|
| |
|
|
|
| Amount Per Serving |
|
|
|
| Calories |
|
85.86 |
|
| Calories From Fat (37%) |
|
32.00 |
|
| Calories From Protein (38%) |
|
32.23 |
|
| Calories From Carbs (25%) |
|
21.63 |
|
| Calories From Alcohol (0%) |
|
0.00 |
|
| |
|
% Daily Value |
| Total Fat 3.67g |
|
6% |
|
| Saturated Fat 1.32g |
|
7% |
|
| Monounsaturated Fat 1.77g |
|
|
|
| Polyunsaturated Fat 0.29g |
|
|
|
| Trans Fatty Acids 0.00g |
|
|
|
| Cholesterol 5.29mg |
|
2% |
|
| Sodium 454.15mg |
|
19% |
|
| Potassium 252.06mg |
|
7% |
|
| Carbohydrates 5.95g |
|
2% |
|
| Dietary Fiber 1.36g |
|
5% |
|
| Sugar 2.86g |
|
|
|
| Sugar Alcohols 0.00g |
|
|
|
| Net Carbohydrates 4.59g |
|
|
|
| Protein 8.13g |
|
16% |
|
| Vitamin A 280.20IU |
|
6% |
|
| Vitamin C 5.74mg |
|
10% |
|
| Calcium 136.82mg |
|
14% |
|
| Iron 1.20mg |
|
7% |
|
| Vitamin E 1.35IU |
|
13% |
|
| Thiamin 0.03mg |
|
2% |
|
| Riboflavin 0.10mg |
|
6% |
|
| Niacin 0.68mg |
|
3% |
|
| Vitamin B6 0.09mg |
|
5% |
|
| Folate 14.92µg |
|
4% |
|
| Vitamin B12 0.12µg |
|
2% |
|
| Pantothenic Acid 0.29mg |
|
3% |
|
| Phosphorus 156.57mg |
|
16% |
|
| Magnesium 21.52mg |
|
5% |
|
| Zinc 0.73mg |
|
5% |
|
| Manganese 0.18mg |
|
9% |
|
| Selenium 5.27µg |
|
8% |
|
| Alcohol 0.00g |
|
|
|
| Caffeine 0.00mg |
|
|
|
| Water 86.51g |
|
|
|
|
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| | | www.zorbapaster.org |
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