Monday, May 21, 2012

Roasted Eggplant & Tuna Crunch - 250 calories per serve


Serves: 6 (250 calories per serve)
Preparation Time: 20 minutes. 
Roasted Eggplant & Tuna Crunch - 250 calories per serve
INGREDIENTS (Eggplant)
630g small long purple eggplants - 132 calories
100ml Mild Mexican Sauce - 42 calories
1 teaspoon Sesame Oil - 41 calories
1/4 cup fresh parsley sprigs) - 6 calories
1 tablespoons Worcestershire sauce - 15 calories
5g Parmesan cheese, block for fine grating - 23 calories
Freshly ground black pepper.

INGREDIENTS (Tuna Crunch and vegetables)
1 large red onion (60g) - 20 calories
2 large cos lettuce leaves (or substitute) - 9 calories
60g Wholegrain Sakata Rice Crackers - 238 calories
100g mushrooms - 25 calories
400g Tinned tuna in brine (drained) - 357 calories
1 large egg - 84 calories
50ml Mild Mexican Sauce - 21 calories
100g light ricotta cheese - 126 calories
5g Parmesan cheese, block for fine grating - 23 calories
Freshly ground black pepper.

METHOD (Tuna Crunch and vegetables)


  • Wash, dry and cut eggplant in half length-ways.
  • Finely chop parsley and place in a bowl with all ingredients except Parmesan cheese and mix well with a fork.
  • Place eggplant in bowl and coat with sauce mixture.
  • Place coated eggplant on baking paper on an oven tray and season with salt and pepper.
  • Using a fine grater or micro-plane grate Parmesan over the top of the eggplant.
  • Place under grill turning every 2 minutes until cooked.(approx 6-8 minutes)
  • Return to oven a few minutes before Tuna Crunch is ready to ensure the vegetables are served hot.

METHOD (Tuna Crunch and vegetables)

  • Place lettuce leaves on baking dish as base.

  • Drain tuna and place in food processor with rice crackers mushrooms (reserve one for decoration) and egg and process until smooth.
  • Spread tuna mix over lettuce base and top with ricotta cheese.

  • Using a fine grater or micro-plane grate Parmesan over the top of dish.
  • Season with salt and pepper.
  • Place in moderate oven for 20-30 minutes or until baked and golden.
  • 6-7 minutes before serving microwave 3 single serve mixed microwave vegetable bags to serve with meal.
  • Place small spoonful of sauce ob top of microwaved vegetables upon serving.
    NOTES:
    The veggie bags I used were Heinz Steam Fresh. The varieties vary and this one was one of the higher calorie vegetable combination but I felt better colour for the dish.

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