Stuffed Eggplant With Eggs and Feta
Spare yourself from the peeling and reap the benefits of boosted fiber and antioxidants in this savory, skin-on eggplant recipe.
About 60 minutes to prep and cook
275 calories per serving*
Makes about 4 servings
Many fruit and vegetable peels are rich sources of nutrients and antioxidants. Eggplants are no exception and they’re a good choice for arthritis because of their high-fiber peels, which also have high concentrations of antioxidants and phytonutrients. Enjoy this rich, savory eggplant recipe courtesy of registered dietitians and sisters Lyssie Lakatos and Tammy Lakatos Shames, also known as The Nutrition Twins.
To make this recipe you will need a baking sheet, aluminum foil, a sharp knife, a saucepan and a bowl.
Nutrition information (per serving)*: Total Fat (14.1g); Carbohydrates (30g); Sodium (207mg); Sugar (18g); Fiber (12g); Cholesterol (172mg); Protein (12g)
2 eggplants, halved, flesh scooped out, keeping 1/2-inch thick shells
2 Tbsp. olive oil
2 Anaheim chilies or 1 jalapeño, seeded and finely chopped
1 shallot, finely chopped
4 garlic cloves, crushed and minced
1/2 tsp. crushed red pepper
1/2 tsp. turmeric
3 tsp. paprika
3 1/2 cups tomatoes, chopped
1 Tbsp. tomato paste
1 tsp. honey
1 tsp. red wine vinegar
1/4 cup low-fat feta cheese, plus more for topping
Salt, to taste
Preheat the oven and prepare the pan
Preheat oven to 400˚ F. Line a baking sheet with aluminum foil and spray with oil spray.
Cut eggplants in half lengthwise and scoop out flesh, leaving 1/2-inch-thick shells. Roughly chop the scooped-out flesh.
Roast eggplant shells
Roast shells, cut-side down, until softened (25 to 30 minutes). Lower oven temperature to 375˚ F.
Cook chilies and shallot
In a saucepan, heat oil over medium-high heat; add Anaheim chilies or jalapeño and shallot. Cook 3 to 4 minutes.
Add garlic and spices
Add garlic cloves, crushed red pepper, turmeric, paprika and cook 2 minutes. Reduce to medium heat.
Cook eggplant and tomatoes mixture
Add eggplant, chopped tomatoes, tomato paste, honey and red wine vinegar. Cook 12 to 15 minutes.
Add feta and salt to cooked ingredients
Pour into a bowl and stir in low-fat feta and salt to taste.
Put cooked mixture and eggs into eggplant shells
Scoop cooked mixture into eggplant shells placed on the baking sheet. Make a cavity in the fillings and crack an egg into each. Spread the egg white to cover some of the filling, leaving yolk intact.
Top with feta and bake
Sprinkle with crumbled feta. Bake for 10 to 15 minutes.
- Eggplant skin is packed with antioxidants, and phytonutrients like the flavonoid anthocyanin. “Phytonutrients and antioxidants help to support healthy immune response, and fiber feeds beneficial bacteria in the digestive tract,” says Heidi Turner, a registered dietitian and medical nutrition therapist at the Seattle Arthritis Clinic.
- Eggplants and tomatoes are part of the nightshade family of vegetables, which contain the chemical solanine. Some people claim it aggravates arthritis pain and inflammation, although there are no scientific studies to prove they actually cause these issues. Pay attention to how you feel after eating nightshades, and if they cause arthritis pain don’t eat them.
- When eating the skins of any fruit or vegetable it’s important to scrub off dirt and pesticide residue with water and a brush before prepping and cooking.
*Disclaimer: All nutritional information provided is approximate and based on USDA measurements. Actual amounts may vary based on exact ingredients used, how they are prepared and serving size.
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