Wednesday, February 16, 2011

Zucchini and Eggplant Recipes for the 17 Day Diet

If you've read some of my other posts, you know I am now in the third cycle of the 17 Day diet, Achieve.  During the second and third cycles I've experimented with my cooking and come up with a few tasty ideas using both zucchini and eggplant. 

Parmesan Zucchini
(Activate and Achieve)

This Zucchini is easy to fix and so tasty.  I like to eat it with Tilapia or chicken.

2 Servings

  • 2 medium sized zucchini squash
  • 1 egg white
  • Grated Lowfat or fat free Parmesean Cheese
  • Nonstick spray Olive Oil plus 1 Tablespoon Olive Oil
  • Salt to taste

  1. Slice zucchini squash into 3/4 to 1 inch slices
  2. Drop 1 egg white in a zippered baggie
  3. Add slice zucchini and shake until evenly coated.
  4. Add 1/4 to 1/2 cup lowfat grated Parmesan cheese (the kind that comes in a canister with a shaker)
  5. Heat pan that has been sprayed with Olive Oil non-stick spray. Add 1 Tablespoon Olive Oil to pan if you still have your fat to use, if not you can cook using just the spray, but it won't cook as crispy.
  6. Cook zucchini on both sides, browning to a golden color and cooking until squash is tender. 
  7. Sprinkle with Garlic salt or table salt lightly as it cooks.  Be careful not to salt too much, though, because the cheese is salty!
(I used a generic store brand grated Parmesan cheese that was 20 calories per tablespoon and 1.5 grams of fat.  Could not find fat-free parmesan.)

Per Serving:
Calories: 107
Fat: 7.7 grams
Carbs 4.6 grams
Protein: 6.1 grams

Full nutritional breakdown here: Parmesan Zucchini

Eggplant Parmesan Stack (Achieve)
(Activate cycle - see note below)
4 Servings

  • 1 Large Eggplant
  • 1 egg white
  • 1 tablespoon Olive Oil
  • 1/4 cup Grated Parmesan Cheese
  • 1/4 cup Shredded Parmesan Cheese (1.5g fat)
  • 1/4 cup Kikkoman Panko bread crumbs or whole wheat bread crumbs
  • Reduced Fat Mozzarella Cheese
  • 1 Large Tomato
  • Salt to taste

  1. Peel Eggplant and slice into 1 inch thick slices, salt lightly (again, don't get carried way because the Parmesan cheese is salty)
  2. Drop egg white into zippered baggie along with a tablespoon of skim milk and shake
  3. Mix together cheeses in flat bowl
  4. Add sliced eggplant to egg mixture in baggie and shake to coat lightly
  5. Dip each eggplant slice into cheese mixture creating a light batter.
  6. Spray pan with non-stick spray and add 1 tablespoon Olive Oil.
  7. Brown each coated slice of eggplant on both sides, testing with fork to make sure eggplant is cooked through (approx 5 to 10 minutes)
  8. While eggplant is cooking, slice tomato

On serving plate:
  • Place one slice of cooked eggplant
  • Stack one to two slices of tomato and sprinkle a bit of mozarella cheese
  • Stack a second slice of eggplant
  • Top with grated parmesan cheese
Analyzed on Calorie Count's Database as follows (for full nutritional breakdown, see Eggplant Stack) :

Per serving:
Calories: 135
Fat: 7.3 grams
Carbs: 11 grams
Protein: 7.3 grams

It's that easy!   Since I am cooking for one, I refrigerate the extra slices for quick future meals. 

Note: Both these dishes fit into the achieve cycle of the 17 day diet and if you use fat-free cheeses and eliminate the panko, they work for the Activate as well.

If you try these, let me know what you think.  Enjoy!

1 comment:

  1. Thanks for sharing your recipe. This would be very helpful for us to eat and serve our own food to be fit!

    Wellness Philippines