2019-02-01_Diabetic_Living

Eggplant Tortilla Casserole

ACTIVE: 30 min. TOTAL: 1 hr. 10 min.
EQU I P M E N T: Two 8-inch-square baking
dishes or foil pans
41g CARB

This layered casserole is inspired by clas-
sic cheese enchiladas, minus the fuss of
rolling and stuffing individual tortillas.

1 medium eggplant (about 1 lb.)
2 Tbsp. canola oil, divided
2 medium onions, thinly sliced
3 cloves garlic, minced
1 Tbsp. chili powder
2 tsp. dried oregano
1 tsp. onion powder
1 tsp. ground cumin
1 28-oz. can no-salt-added diced
tomatoes
2 15-oz. cans no-salt-added black
beans, rinsed
2 4.5-oz. cans mild green chiles
¼ cup chopped fresh cilantro
10 corn tortillas, quartered
1 cup shredded extra-sharp
Cheddar cheese

1. Preheat oven to 375°F. Coat a large
   rimmed baking sheet and 2 8-inch-square
   baking dishes with cooking spray.


2. Peel the eggplant; slice into ¼-inch-
   thick rounds. Halve the rounds (or quarter,
   if large). Arrange in a single layer on the
   prepared baking sheet; brush 1 Tbsp. oil
   over the eggplant. Bake, turning once, un-
   til the eggplant is just beginning to brown
   on the edges, 10 to 15 minutes. Let cool.


3. Heat the remaining 1 Tbsp. oil in a large
   nonstick skillet over medium-high heat.
   Add onions and cook, stirring, until soft,
   about 10 minutes. Add garlic, chili powder,
   oregano, onion powder, and cumin; con-
   tinue cooking just until fragrant, about 30
   seconds. Stir in tomatoes, beans, chiles,
   and cilantro. Set aside.


4. To assemble the casseroles: Cover
   the bottom of each baking dish with ¼
   of the tortilla pieces. Spread 1 cup of the
   tomato-bean mixture over the tortillas,
   then sprinkle each with ¼ cup cheese.
   Top each with a layer of ½ of the eggplant
   pieces, then layer each with 1 cup of the

tomato-bean mixture. Divide the remain-

ing tortilla pieces and remaining toma-

to-bean mixture between the casseroles,

then sprinkle each with ¼ cup cheese.

Cover both dishes with foil. Label and

freeze one casserole for up to 1 month.

5. Bake the remaining casserole until bub-
   bling, about 30 minutes.


6. Uncover and continue baking until the
   cheese is lightly browned, about 10 min-
   utes more. Let stand for 5 minutes before
   cutting.

TO COOK FROM FROZEN: Thaw overnight

in the refrigerator, then bake as directed

in Steps 5-6.

SERVES 8: 1 4-inch square each

CAL 304, CARB 41g (fiber 10g, sugars 8g), FAT 10g

(sat. fat 3g), PROTEIN 14g, CHOL 13mg, SODIUM

250mg, POTASSIUM 488mg.

Lemon Chicken & Rice

ACTIVE: 50 min. TOTAL: 1 hr. 35 min.

EQU I P M E N T: Two 8-inch-square baking

dishes or foil pans (see Tip)

29g CARB

This easy Persian-inspired dish has a

beautiful golden color and a wonderful

fragrance. If you have saffron in the cup-

board, do add that optional pinch; just a

little will enhance the flavor and aroma of

the dish. (Photo: page 91.)

2 Tbsp. olive oil, divided

8 boneless, skinless chicken

thighs (1¼-1½ lbs. total),

trimmed

2 large onions, thinly sliced

½ tsp. salt, divided

3 cloves garlic, minced

2 tsp. ground turmeric

1 tsp. paprika

Generous    pinch   of  saffron 

(optional)

3 cups shredded cabbage

(about ½ small head)

4 cups cooked brown rice,

preferably basmati or jasmine

¼ cup lemon juice

2 Tbsp. chopped fresh Italian

parsley (optional)

1 lemon, sliced (optional)

1. Preheat oven to 375°F. Coat 2 8-inch-
   square baking dishes or foil pans with
   cooking spray.


2. Heat 1 Tbsp. oil in a large nonstick
   skillet over medium-high heat. Add 4
   chicken thighs, and cook, turning once,
   until both sides are lightly browned, about
   4 minutes. Transfer the chicken to a plate
   and set aside. Repeat with the remaining
   chicken thighs. Pour off all but about 1
   Tbsp. fat from the pan.


3. Add the remaining 1 Tbsp. oil and on-
   ions to the pan and sprinkle with ¼ tsp.
   salt. Cook, stirring, until soft and golden,
   12 to 15 minutes. Stir in garlic, turmeric,
   paprika, and saffron, if using; cook, stir-
   ring, for 2 minutes. Transfer the onions to
   a plate and set aside.


4. Return the pan to medium-high heat
   and add cabbage. Cook, stirring, until
   wilted, about 3 minutes. Stir in rice, lemon
   juice, the remaining ¼ tsp. salt, and half of
   the reserved onion. Continue cooking until
   the rice is well coated and heated through,
   5 to 7 minutes.


5. Divide the rice mixture between the
   prepared baking dishes; nestle 4 of the
   reserved chicken thighs in each dish. Top
   each with half of the remaining cooked
   onions. Cover both dishes with foil. Label
   one and freeze for up to 1 month.


6. Bake the remaining casserole, covered,
   for 30 minutes.


7. Uncover and continue baking until a
   thermometer inserted in the thickest part
   of the chicken registers 165°F and the
   onions are starting to brown around the
   edges, 5 to 10 minutes more. Garnish with
   parsley and lemon slices, if desired.

TO COOK FROM FROZEN: Thaw overnight

in the refrigerator, then bake as directed

in Steps 6-7, adding an additional 10 min-

utes baking time once uncovered.

SERVES 8: 1 thigh + 1 cup rice mixture each

CAL 274, CARB 29g (fiber 3g, sugars 3g), FAT 10g

(sat. fat 2g), PROTEIN 17g, CHOL 50mg, SODIUM

194mg, POTASSIUM 307mg.

TIP: Instead of freezing half, you can

bake the full recipe in a 9x13-inch bak-

ing pan. In Step 6, bake, covered, for an

additional 10 minutes.

Nourish: COOK ONCE, EAT TWICE

• Find more make-ahead recipes at EatingWell.com/HealthyMakeAhead SPR I NG 2019 / DI A BETIC LI V ING 95