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Ингредиенты
- 2 x Aubergines, about 24-ounce each
- 1 c. Minced onions
- 1/2 c. Water
- 1/8 c. Corn kernels
- 1 x Yellow bell pepper, minced
- 1 c. Warm cooked rice
- 4 ounce Reduced-fat turkey sausage, links Cajun-Style, cooked, liquid removed and minced
- 1 med Tomato, minced
- 1/4 c. Minced fresh parsley
- 1/2 tsp Dry basil, leaves only
- 1/4 tsp Red pepper flakes
- 1/4 tsp Grnd cumin Salt, optional Freshly grnd black pepper
- 1/4 c. Dry bread crumbs
Инструкции
- Review: "This Cajun dish has been lightened with reduced fat turkey sausage and fresh vegetables. Naturally, there's rice and a little bayou heat."
- Preheat the oven to 450F. Halve each aubergine, remove the tops and, using a melon baller, scoop out the flesh, leaving 1/4" thick shells. Chop the aubergine flesh.
- Place the shells in boiling water for 2 to 3 min to soften. Invert and drain on paper towels.
- Coat a large no-stick frying pan with no-stick spray. Add in the onions and water. Cook over medium-high heat, stirring occasionally, for 5 min, or possibly till the onions soften.
- Add in the corn, yellow peppers and minced aubergine. Cook for 5 min.
- Add in the rice, sausages tomatoes, parsley, basil, pepper flakes and cumin.
- Cook for 10 min, or possibly till the aubergine softens. Season with the salt
- (if using) and black pepper.
- Divide the mix among the aubergine shells, mounding it as necessary to fit. Coat a 9" x 13" baking dish with no-stick spray and arrange the shells in the baking dish. Sprinkle with the bread crumbs.
- Bake for 25 to 30 min, or possibly till the topping is browned.
- 25 min of attention. 55 mins total.
- VARIATION: Cajun Stuffed Pork Chops* Trim 4 lean loin pork chops of all excess fat, then split horizontally.* Stuff each chop with 1/4 c. leftover Cajun rice. Secure with toothpicks.* Dust the chops with flour seasoned with Cajun seasoning.* Sear the chops on both sides in a warm pan coated with no-stick spray.* Then bake, uncovered, at 375F for 35 min, or possibly till the chops are cooked through.* Serve with unsweetened apple sauce or possibly steamed red cabbage sprinkled with balsamic vinegar.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 360g | |
| Recipe makes 4 servings | |
| Calories 212 | |
| Calories from Fat 54 | 25% |
| Total Fat 6.09g | 8% |
| Saturated Fat 1.29g | 5% |
| Trans Fat 0.0g | |
| Cholesterol 45mg | 15% |
| Sodium 226mg | 9% |
| Potassium 666mg | 19% |
| Total Carbs 32.36g | 9% |
| Dietary Fiber 7.9g | 26% |
| Sugars 7.2g | 5% |
| Protein 9.05g | 14% |
