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Eggplant, Portobello and Roasted Red Pepper Wraps

Eggplant is a hearty spring vegetable with an almost meaty texture. Paired with other hearty vegetables like mushrooms, eggplant is a satisfying stand-in for a meat-free meal. Even when you choose a lean protein, experimenting with unique dishes that feature this purple-skinned vegetable provides fiber, vitamins, minerals and antioxidants in a 1 cup serving for approximately 20 calories.

Yield: 4, with potential for leftover veggies

ingredients

  • 1 medium Eggplant, halved and sliced into strips
  • 1 medium Onion, thinly sliced
  • 2-3 depending on size Large Portobello mushroom caps, stems removed and cleaned
  • 2-4 tbsp. Balsamic vinegar
  • 1-2 tbsp. Olive oil
  • 2-4 cloves Garlic, minced
  • Black pepper and a dash of salt to taste
  • 4 Whole-wheat wraps
  • 1 - ½ oz. Goat or feta cheese
  • 1-3 depending on size Roasted red peppers from a jar, thinly sliced
  • 1 Avocado, sliced
  • 2 cups Spinach
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NUTRITION FACTS PER SERVING

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directions

1. Preheat oven to 400°. Add sliced eggplant, onion, mushrooms and garlic to a large baking sheet or roasting pan, season with pepper and salt and toss with the olive oil and balsamic vinegar. Roast for 25-35 minutes or until vegetables are lightly browned and cooked through.

2. Spread the wheat wraps onto a large cutting board or clean counter. Top each with a mixture of the roasted vegetables, sprinkle with cheese, add the sliced jarred red pepper, top with ¼ of the sliced avocado and spinach. Add an additional drizzle of balsamic vinegar if desired. Wrap each tightly and serve along with a mixed green salad or mixed fruit salad.

recipe notes

Slice eggplant into rounds and roast or grill and serve on a whole-wheat bun with your favorite “burger” fixings.

Slice eggplant into rounds, dip into egg whites and whole-wheat bread crumbs, brown in a skillet then add to a baking dish, top with low-sodium, low-fat marinara sauce and a little mozzarella cheese. Bake until heated through and bubbly. Serve with additional veggies and whole-wheat pasta or spaghetti squash.

Chop eggplant into chunks and sauté with squash, zucchini, bell peppers, mushrooms and chopped tomatoes to make ratatouille for a nutritious dish served with baked chicken, fish or lean meat.

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