Eggplant Parmesan with Bulgur and Pine Nuts

Ingredients:
olive oil cooking spray
3 large egg whites, lightly beaten
3/4 cup whole wheat panko or bread crumbs
6 TBsp low-fat Parmesan cheese, grated
1 1/2 tsp dried oregano
1 tsp garlic powder
1/4 tsp sea salt
2 glove eggplants (about 2 1/4 lb total)
1 1/3 cup low-sodium chix broth
1 cup bulgur
2 medium tomatoes (about 14 oz) cut into large chunks
1 TBsp no-salt added tomato paste
2 cloves garlic
12 large basil leaves, divided
1 cup part-skim low-moisture mozzarella cheese, shredded
2 TBsp pine nuts, toasted

Instructions:
1. Preheat oven to 425 degrees. Coat 2 rimmed baking sheets with cooking spray. Set aside.
2. Place egg whites in a shallow bowl. In another shallow bowl, combine panko, Parmesan, oregano, garlic powder and salt. Trim ends off eggplants and cut each eggplant crosswise into 6 3/4 inch slices. One at a time, dip eggplant slices in egg whites, then panko mixture, arranging coated slices on prepared baking sheets. Bake until eggplant is tender and golden brown, about 25 mins.
3. Meanwhile, in medium saucepan over high heat, bring chix broth to a boil. Stir in bulgur, cpver, turn off heat and set aside for 30 mins.
4. While eggplant is cooking and bulgur is softening, combine tomatoes, tomato paste, garlic and 8 basil leaves in a food processor and pulse to make a chunky sauce. Transfer to a small saucepan over medium heat. Brint to a boil, reduce to a simmer and cook, stirring occasionally, until sauce has thickened slightly, 8-10 mins.
5. Remove eggplant from oven and preheat broiler. Arrange an oven rach about 8 inches from heating element.
6. Spoon tomato sauce over eggplant slices, dividing it evenly. Sprinkle mozzarella over tomato sauce, dividing it evenly. Use a spatula to place 6 eggplant slices on top of 6 others, making 6 2-slice stacks on 1 baking sheet. Broil until mozzarella is browning on top and melted in the middle, about 3 mins.
7. Meanwhile, chop or thinly slice remaining 4 basil leaves. Stir basil and pine nuts into bulgur. Serve alongside eggplant parmesan.

Serving is 1 stack and 1/2 cup bulgur mixture. Calories: 340, Total Fat: 13g, Sat. Fat: 2.5g
Clean Eating Mag Septmeber/October 2009

Molten Lava Cakes

Ingredients:
olive oil cooking spray
1/4 cup plus 1 TBsp unsweetened cocoa powder
1/3 cup sucanat
3 TBsp unsweetened applesauce
3 TBsp olive oil
1 egg
1 egg white
1/2 cup white whole-wheat flour
1 tsp pure vanilla extract
orange or pear slices for garnish (optional)

Instructions:
1. Preheat ove to 400 degrees. Lightly spray 4 4 oz. custard cups or small ramekins with cooking spray.
2. In a medium bowl, combine cocoa powder and sucanat; whisk in applesauce and oil.
3. In a small bowl, lightly whisk egg and egg white and add to cocoa mixture, whisking until smooth.
4. Stir in flour and vanilla until flour is combined completely - do not over mix. Divide mixture among prepared custard cups, place on baking and sheet and bake for 9 mins. Centers should be soft but sides firm. Invert cups onto serving plates; let stand a few mins before removing cups. Garnish each cake with fruit slices, if desired, and serve warm.

Calories: 250, Total Fat: 13g, Sat Fat: 2.5g
Clean Eating mag November/December 2009

Chicken a la King Wrap

Ingredients:
olive oil cooking spray
1/2 lb boneless, skinless chix breasts, cubed
1/4 cup white onion, diced
1 cup fresh carrots, diced
1/2 cup frozen peas, thawed
2 TBsp whole-wheat flour
1/2 cup low-sodium chix stock
3/4 cup skim milk
Sea salt and fresh ground black pepper, to taste
4 whole wheat tortillas ( 8 in diameter)
1-2 TBsp fresh flat-leaf parsley, chopped (for garnish)

Instructions:
1. Heat a large nonstick or cast-iron skillet over high heat for 1 minute. Reduce heat to medium-high heat, mist pan with cooking spray and saute chicken for about 5 mins or until cooked through and no longer pink. Remove chicken from pan.
2. Mist same pan again with cooking spray. Add onion, mushrooms, and carrots and saute until cooked through, about 5 mins. Add peas and saute until cooked, about 3 mins.
3. Add chicken back to pan and stir in flour. Add stock and milk, 1/4 cup at a time. Stir constantly until sauce is thickened, about 4 mins. Season with salt and pepper.
4. To serve, pour 1/2 to 3/4 cup chicken-vegetable mixture into each tortilla. Sprinkle with parsley. Roll up tortilla.

Calories: 270 Total Fat: 5g, Sat Fat: 0.5g
Clean Eating mag March/April 2010