high protein eggplant parmesean
i re-did a traditional italian di**** was very good - and you can always season to your taste.
each serving is about 320 calories and 28 grams of protein
if you are short on time use bottle marinara sauce ( sorry grandma - she would yell at me for that one )
1 bottle of bertolli marinara sauce
1 roll of ground turkey ( about 12-16 oz)
1 package of fresh sliced mushrooms
3 garlic cloves chopped/minced
1 tbl of olive oil
1 eggplant - peel it
1 package of extra firm tofu ( honest you wont know its in there)
italian seasoning - to your taste
salt and pepper optional - to your taste
1 mozzarella part skim 12 oz package
put oil in skillet, add garlic and saute for a few minutes, add ground turkey and cook thru, drain grease, add the marinara sauce , mushrooms, seasonings and let cook on med-high heat for about 15 min.
slice tofu into 1/4 in slices and let drain on paper towel to get the water out. slice eggplant in 1/4 to 1/2 slices ( peel it first )
put a little bit of the sauce/ground turkey mixture in bottom of baking pan, layer a piece of eggplant, then tofu then more sauce and sprinkle with mozzarella and repeat until all are finished and top with rest of mozzarella,, bake at 400 for about 30-40 depending on your oven or until eggplant is tender. sprinke with parmesean
each serving is about 320 calories and 28 grams of protein when i did it on fitday.com - i made about eight serving out of this recipe, portioned it and froze it. for a more tangy hotter sauce add a little crushed red pepper
basically i put all the ingredients into what i ate today and just show the portion that i ate,, like in the eggplant recipe i showed i think 1/4 cup of ground turkey, the serving of tofu, so it looked like this
tofu 1 serving 87 cal 9 protein
ground turkey 1/4 cup 74 cal 9 protein
bottle sauce 73 cal 2 protein
raw mushroom 1/4 cup 4 cal 1 protein
mozzarella 1/4 cup 79 cal 8 protein
eggplant 11 cal 0 protein
total 328 cal 29 protein