Estimated Nutrition (whole recipe, rough)
Counts 12 of 13 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Ricotta Cheese | 1/2 cup (124g) part-skim | 174 |
| Chicken | 100g cooked | 165 |
| Milk | 1 cup (244ml) whole | 149 |
| Vegetable | 1 tbsp (14g) | 120 |
| Mozzarella Cheese | 1 oz (28g) | 85 |
| Eggplant | 1 cup cubed (82g) | 35 |
| Tomato | 1 medium (123g) | 22 |
| Mushrooms | 1/2 cup sliced (35g) | 15 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 14-1/2-ounce can no salt added stewed tomatoes, undrained
- 1 6-ounce can no salt tomato paste
- 1 cup sliced fresh mushrooms
- 1/2 cup water
- 2 teaspoons Italian seasoning
- 2 teaspoons ground black pepper, divided
- 1 medium eggplant, thinly sliced into 1/4-inch slices
- Vegetable cooking spray
- 1 teaspoon garlic powder
- 1 pound ground chicken
- 3/4 teaspoon salt
- 3 cups cooked rice (cooked without salt or fat)
- 1 cup low-fat low-salt ricotta cheese, divided
- 1 cup (4 ounces) part skim milk shredded mozzarella, divided
- =
Directions
Combine stewed tomatoes, tomato paste, mushrooms, water, Italian seasoning, 1 teaspoon pepper and garlic powder in 2- to 3-quart saucepan. Simmer over medium-low heat 15 to 20 minutes; set aside to cool.
Coat large skillet with cooking spray; place over medium-low heat until hot. Cook eggplant slices 6 to 8 minutes or until soft. Reapply cooking spray as necessary. Transfer to warm plate; set aside.
Sprinkle chicken with salt and remaining 1 teaspoon pepper. Recoat skillet with cooking spray; place over medium-high heat until hot. Cook chicken 2 to 4 minutes, stirring occasionally until chicken is no longer pink. Combine sauce with cooked rice.
Cover bottom of 8-inch square baking dish coated with cooking spray with eggplant slices. Top with half of chicken; 1-1/2 cups rice mixture, 1/2 cup ricotta cheese and 1/2 cup mozzarella cheese. Repeat layers. Bake at 350 degrees 20 to 30 minutes or until cheese is melted and lightly browned.