Rice and Eggplant (Aubergine) Casserole: A Wholesome Delight
Overview
This Rice and Eggplant (Aubergine) Casserole presents a deliciously healthier approach to enjoying eggplant, steering clear of the heavy breading often associated with this versatile vegetable. Drawing inspiration from the beloved cookbook “So Fat, Low Fat, No Fat” by Betty Rohde, this recipe combines flavorful ingredients that not only nourish but also satisfy the taste buds. You can enhance the dish by preparing the rice in chicken or beef broth, imparting a unique flavor that elevates the overall experience. Perfect for families or as a comforting side dish, this casserole serves six, making it ideal for gatherings or meal prepping for the week ahead.
Cooking and Preparation Times
| Preparation Time | Cook Time | Total Time |
|---|---|---|
| 30 minutes | 1 hour 15 minutes | 1 hour 45 minutes |
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 203 |
| Total Fat | 0.7 g |
| Saturated Fat | 0.2 g |
| Cholesterol | 7 mg |
| Sodium | 743.2 mg |
| Total Carbohydrates | 31 g |
| Dietary Fiber | 4.8 g |
| Sugars | 6.1 g |
| Protein | 18.6 g |
Ingredients
| Ingredient | Quantity |
|---|---|
| Eggplant | 1 |
| Salt | 1 teaspoon |
| Cooked rice | 2 cups |
| Onion | 1 |
| Garlic cloves | 2 |
| Tomato sauce | 1 can (15 oz) |
| Dried oregano | 1/4 teaspoon |
| Dried basil | 1/4 teaspoon |
| Fat-free cottage cheese | 1 cup |
| Low-fat cottage cheese | 1 cup |
| Skim milk | 1/2 cup |
| Fat-free mozzarella cheese | 1 cup |
| Low-fat mozzarella cheese | 1 cup |
Instructions
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Preheat the Oven: Begin your culinary adventure by preheating your oven to 350°F (175°C). This ensures the casserole will bake evenly and thoroughly.
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Prepare the Baking Dish: Lightly spray a 9×9 inch baking dish with cooking spray. This will help prevent sticking and allow for easy serving once your casserole is ready.
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Cook the Eggplant: In a saucepan, combine the chopped eggplant with 1/2 cup of salted water. Cover the saucepan and bring the mixture to a boil over medium heat. Once boiling, lower the heat and let it simmer, keeping the lid on. Cook until the eggplant is tender, but be vigilant, as the water can evaporate quickly and potentially burn the eggplant.
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Sauté the Vegetables: In a separate skillet, heat a drizzle of olive oil over medium heat. Add the chopped onion, minced garlic, and sliced mushrooms (if using) to the pan. Sauté the mixture, stirring frequently, until the onions become translucent and the mushrooms begin to brown, about 5-7 minutes. This process will enhance the flavors and create a savory base for your casserole.
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Add the Tomato Sauce: Once the onions and garlic are perfectly sautéed, stir in the tomato sauce, dried oregano, and dried basil. Allow the mixture to simmer for a few minutes, enabling the herbs to infuse their flavors into the sauce.
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Prepare the Cottage Cheese Mixture: In a small mixing bowl, combine the fat-free cottage cheese and skim milk. Mix well until the ingredients are fully incorporated and creamy. This mixture will add a delightful texture and richness to the casserole.
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Assemble the Casserole: Start layering the casserole in the prepared baking dish. Begin with half of the cooked rice, followed by half of the cooked eggplant, then half of the cottage cheese mixture, and half of the mushroom-tomato sauce. Sprinkle half of the mozzarella cheese on top. Repeat the layers with the remaining ingredients, finishing with the rest of the mozzarella cheese on top.
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Bake the Casserole: Cover the baking dish with aluminum foil and place it in the preheated oven. Bake for 30 to 35 minutes or until the casserole is bubbly and heated through. The cover helps to trap steam, ensuring all components meld beautifully together.
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Golden Finish: After the initial baking time, carefully remove the foil and return the casserole to the oven. Bake uncovered for an additional 5 minutes, allowing the cheese to turn golden and slightly crispy.
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Serve and Enjoy: Once your Rice and Eggplant Casserole is out of the oven, let it sit for a few minutes to cool slightly before serving. This dish is perfect on its own or can be paired with a crisp salad for a complete meal.
This Rice and Eggplant Casserole is not just a satisfying and comforting dish; it’s also packed with nutrients, making it a great addition to your repertoire of healthy recipes. Enjoy the blend of flavors and the satisfaction of a home-cooked meal that brings everyone to the table. Happy cooking!
