Posted on: May 27, 2009
Innovative Veggies, In a Stack
By Matthew M. F. Miller
CTW Features
Eggplant Polenta Stacks from the book, “Woman’sDay Wednesday Night is Vegetarian” (Filipacchi Publishing, 2009) Image courtesy Mary Ellen Bartley/Courtesy Filipacchi Publishing
Ingesting the USDA-recommended 2-1/2 cups of vegetables every day could leave the average eater gagging on her carrot sticks. Add in a daily 6 ounces of grains and it can start to feel like there’s no room for good eating if you’re committed to meeting your Pyramid needs. The trick is to add veggies and whole grains into your favorite foods to avoid burning out on raw veggies and bland, simple grains like oatmeal.
“Low fruit and vegetable consumption is a risk factor for overweight and obesity, and adequate consumption decreases risk for developing several chronic diseases,” says Spencer Moore, assistant professor in the school of kinesiology and health studies at Queen’s University, Ontario, Canada.
Liven-up a jar of pasta sauce by adding a serving of frozen peas or spinach. Add whole grain brown rice, mushrooms and a serving of frozen peppers to a box of soup to take it from everyday to gourmet. Sautee onions, carrots and a fennel bulb with a chicken sausage and serve over a bowl of oatmeal – yes, oatmeal!
And, if you’re feeling adventurous, tackle a veggie-only entrée – no meat, but filling, delicious and nutrient-rich. Try this healthful recipe from “Woman’sDay Wednesday Night is Vegetarian” (Filipacchi Publishing, 2009).
Eggplant Polenta Stacks
Ingredients:
1 tablespoon plus 2 teaspoons olive oil
1 small eggplant, halved and sliced
3/4 cup chopped onion
2 small zucchini, sliced
1/4 cup sliced sun-dried tomatoes
1/4 teaspoon each salt and pepper
1 tube (16 to 18 oz) ready-to-eat polenta, cut into 8 slices
1 large tomato, cut into 8 slices
1/2 cup shredded part-skim mozzarella cheese
1 cup marinara sauce, heated in microwave
Garnish with chopped fresh basil
Heat 1 tablespoon of the oil in a large, deep nonstick skillet. Add eggplant and onion. Cover and cook over medium-high heat 4 minutes, stirring a few times until slightly softened.
Add 1 teaspoon of the remaining oil, the zucchini, sun-dried tomatoes, salt and pepper. Cover and cook 6 to 7 minutes, stirring often, until vegetables are tender. Remove to bowl; wipe or rinse skillet.
Heat remaining 1 teaspoon oil in skillet. Add polenta; cook 2 minutes over medium-high heat until bottoms are golden.
Off heat, turn polenta and spoon the vegetable mixture onto polenta (it’s OK if some falls onto the skillet). Top each with 1 slice of tomato and sprinkle with cheese.
Place skillet over low heat; cover and cook 2 minutes or until cheese melts. Sprinkle with basil, if desired, and serve with sauce.
Serves: 4
Total Cook Time: 30 minutes
Nutritional Info: 282 calories, 9g protein, 39g carbohydrates, 6g fiber, 10g fat (3g saturated fat), 9mg cholesterol
Matthew M. F. Miller, author of “Maybe Baby: An Infertile Love Story” (HCI, 2008), is a syndicated fatherhood blogger