This document provides recipes for eggplant dip, stuffed eggplant, and eggplant parmesan. The eggplant dip recipe calls for eggplant, chickpeas, garlic, lemon juice, peanut butter, and olive oil. The stuffed eggplant recipe stuffs roasted eggplant halves with a mixture of eggplant flesh, cottage cheese, egg, tomatoes, and mozzarella cheese. The eggplant parmesan layers slices of eggplant with marinara sauce and mozzarella cheese and bakes it.

2. Eggplant dip is similar to hummus and can be
used as a side for veggies or as a spread for
your sandwiches!
Preparation Information
 Time: 30 minutes
 Serves: 8
 Total Cost:$3.58
 Price per Serving: $0.45

3. Ingredients:
1 large eggplant
 1 16 oz can chickpeas, drained (garbanzo
beans)
 Cooking spray
 3 cloves garlic
 1/3 cup lemon juice
 2 Tbs Peanut butter
 Salt and Pepper to taste
 1 Tbs olive oil-as needed

4. Directions:
 Peel and slice eggplant about ½ inch thick, and
roast in 400 degree oven for approximately 15-20
minutes, or until soft. Be sure to spray the
cookie sheet with cooking spray before placing
eggplant on the sheet.
 In a blender or food processor, combine eggplant
and remaining ingredients, except oil until
smooth. Use a spatula to ensure all of the
ingredients are pureed together.
 Mixture will be somewhat thick. Slowly
incorporate olive oil until well mixed. Serve
chilled.

5. Suggestions
 Use crushed red pepper or cayenne pepper
for an added kick.
 Enjoy with veggies such as carrots or
cucumber, on a pita, or as a sandwich
spread.
 Try using black beans or white beans in
place of the chick peas.
 Vegetable oil can be used instead of olive
oil.
 Prepare the night before a party for a great
appetizer dish!

6. Calories 153 Cholesterol (mg) 0
Calories from Fat 48
Vitamin A - RAE (mcg) 3
Calories from SatFat 8 Vitamin B1 - Thiamin
Protein (g) 7 (mcg) 0
Carbohydrates (g) 21 Vitamin B2 - Riboflavin
(mg) 0
Sugar (g) 6
Dietary Fiber (g) 6
Vitamin B3 - Niacin (mg) 1
Soluble Fiber (g) 2
Vitamin B6 (mg) 0
InSoluble Fiber (g) 4
Vitamin B12 (mcg) 0
Fat (g) 5
Vitamin C (mg) 0
Saturated Fat (g) 1
Trans Fat (g) 0
Vitamin D - mcg (mcg) 0
Mono Fat (g) 3 Vitamin E - Alpha 1
Poly Fat (g) 1 Folate (mcg) 113

7. Calcium (mg) 37
Iron (mg) 2
Magnesium (mg) 43
Phosphorus (mg) 126
Potassium (mg) 346
Sodium (mg) 61
Zinc (mg) 1
Omega -3 (g) 0
Omega - 6 (g) 1

8. This eggplant recipe goes great as a side dish.
Add some ground turkey or meat substitute
to it to make it a meal!
Preparation Information
 Total Time: 1.5 hours
 Serves: 4
 Total Cost: $5.89
 Cost per serving: $1.47

9.  Ingredients
 1 large eggplant
 Olive oil for sprinkling
 Dash of salt (1/8 tsp)
 1/4 tsp Pepper
 2 Tbsp olive oil
 1 clove garlic, finely chopped
 1 medium ripe tomato, coarsely chopped
 1 onion chopped
 1 Tbsp hot sauce
 1 C cottage cheese
 1/2 C Mozzarella, shredded, divided
 1 Tbs Seasoning as appropriate (Italian seasoning, oregano)
 1 egg, beaten

10. Directions
 Set the oven at 400°F
 Halve the eggplant lengthwise. Place them in the baking
dish, cut sides up. Drizzle generously with olive oil and
season to taste. Bake for 25 minutes or until tender.
 Scoop out the eggplant flesh into a mixing bowl with a
spoon and mash it with a fork.
 In a skillet, heat the 2 tablespoons olive oil over medium
heat. Sauté chopped garlic over medium heat stirring
often for 2 minutes, or until the garlic is fragrant.
 Add the tomatoes, onions, salt, and pepper, stirring often
for 3-4 minutes.
 Stir in the eggplant flesh and hot sauce. Continue cooking,
stirring occasionally, for 7 minutes or until the mixture is
pulpy and well flavored. Turn the heat off.

11.  Lower the oven temperature to 375°F.
 Stir the cottage cheese, 1/4 C mozzarella,
seasonings into the eggplant mixture. Let
the mixture cool for 5 minutes and add the
egg and combine. Fill the eggplant shells
back with the stuffing. Return the shells to
the baking dish.
 Bake the eggplant for 30-40 minutes or until
the shells are tender when pierced with a
fork. During the last 10 minutes of baking,
sprinkle ¼ C mozzarella on top of the
eggplant.

12. Suggestions
 Use low fat or fat free options for the
cottage and mozzarella cheeses for a lower
calorie, healthier dish!
 Vegetable oil can be substituted for olive
oil.
 1/2C spaghetti sauce can be used instead of
tomatoes.

13. Calories 232 Cholesterol (mg) 37
Calories from Fat 90 Vitamin A - RAE (mcg) 100
Vitamin B1 - Thiamin
Calories from SatFat 16 (mcg) 0
Protein (g) 19 Vitamin B2 - Riboflavin
(mg) 0
Carbohydrates (g) 28
Sugar (g) 11 Vitamin B3 - Niacin (mg) 1
Vitamin B6 (mg) 0
Dietary Fiber (g) 6
Vitamin B12 (mcg) 1
Fat (g) 10
Vitamin C (mg) 17
Saturated Fat (g) 2 Vitamin D - mcg (mcg) 0
Trans Fat (g) 0 Vitamin E - Alpha 2
Mono Fat (g) 7 Folate (mcg) 50
Poly Fat (g) 1 Calcium (mg) 362

14. Iron (mg) 2
Magnesium (mg) 45
Phosphorus (mg) 328
Potassium (mg) 645
Sodium (mg) 555
Zinc (mg) 2
Omega -3 (g) 0
Omega - 6 (g) 1

15. This classic Italian dish can be served as an
entrée. Try adding some ground turkey or
meat substitute to make this a complete
meal!
Preparation Information
 Total Time: 1 hr 10 min
 Serves: 5
 Total Cost: $14.27
 Cost per serving: $2.97

16. Ingredients
 2 large eggplants, sliced lengthwise 3/4-inch thick (8 slices)
 5 tablespoons olive oil
 Cooking spray for baking dish
 Dash table salt (1/8tsp)
 1/2 tsp ground black pepper
 2 garlic cloves, minced
 1 (15-ounce) container Cottage Cheese
 1 large egg
 1 1/2 C shredded mozzarella cheese divided
 1 tablespoons dried oregano leaves, Italian seasoning or
other comparable seasoning
 1 16oz jar of spaghetti sauce

17. Directions
 Preheat oven to 400 degrees F.
 Arrange sliced eggplant in a single layer on 2 sheet pans.
Brush on both sides using 3 tablespoons of oil and season
with salt and pepper.
 Bake the eggplant until it is soft and golden, about 25
minutes. Turn over half way through cooking. After this
step lower oven temperature to 350 degrees F.
 In a medium skillet add 2 tablespoons of oil and sauté
the minced garlic for 2 minutes. Add jar of spaghetti
sauce and allow it to simmer for at least 10 minutes.
 In a large bowl add the cottage cheese, egg, 1 C
Mozzarella, Italian seasoning, 1/8 teaspoons of salt and
1/2teaspoon pepper. Mix well.

18.  Spray a 13X9 baking dish with cooking spray.
 Spread half of the spaghetti sauce on the bottom of
the prepared baking dish. Lay 4 slices eggplant on
top followed by the cheese mixture.
 Lay another 4 slices of eggplant and finish with
marinara sauce. Top with the remaining 1/2 cup
Mozzarella. Bake until golden brown, at 350
degrees, for 30 minutes.

19. Calories 324 Cholesterol (mg) 69
Calories from Fat 155 Vitamin A - RAE (mcg) 43
Calories from SatFat 41 Vitamin B1 - Thiamin
Protein (g) 25 (mcg) 0
Carbohydrates (g) 32 Vitamin B2 - Riboflavin
Sugar (g) 20 (mg) 0
Dietary Fiber (g) 8
Vitamin B3 - Niacin (mg) 1
Soluble Fiber (g) 2
Vitamin B6 (mg) 0
InSoluble Fiber (g) 3
Fat (g) 27 Vitamin B12 (mcg) 1
Saturated Fat (g) 8 Vitamin C (mg) 6
Trans Fat (g) 0
Vitamin D - mcg (mcg) 0
Mono Fat (g) 12
Vitamin E - Alpha 2
Poly Fat (g) 2
Folate (mcg) 49

20. Calcium (mg) 372
Iron (mg) 2
Magnesium (mg) 39
Phosphorus (mg) 207
Potassium (mg) 553
Sodium (mg) 1014
Zinc (mg) 1
Omega -3 (g) 0
Omega - 6 (g) 1

21. A classic buttermilk pancake jazzed up with sweet
raspberries makes this a favorite for all ages.
Add Raspberries to your favorite pancake mix
for an easy morning meal!
Preparation Information
 Total Time: 20 minutes
 Serves: 4
 Total Cost: $6.00 or $1.08
 Cost per serving: $1.50 or 0.27 cents for boxed
version

22. Ingredients
 1 egg
 1 Cup buttermilk
 2 Tbsp olive oil
 1 Cup flour, all purpose
 1 Tbsp sugar, granulated
 1 tsp baking powder
 ½ tsp baking soda
 ½ tsp salt
 1 Cup raspberries
 Cooking spray, olive oil

23. Directions
 Beat egg in a medium bowl and add
remaining ingredients in order listed and
beat until smooth.
 Heat frying pan and spray with cooking
spray. Pour batter onto pan using ¼ cup of
batter for each pancake.
 Flip pancakes once bubbles start to form on
the top, or until golden brown. Remove
from pan once golden brown on both sides.

24. Suggestions
 Use boxed pancake mix to lower the cost of
ingredients.
 Add additional mix or flour if the batter is too
watery.
 Use low fat buttermilk for a lower calorie option!
 Don’t have buttermilk? Use 1 Cup milk +1Tbs vinegar
instead!
 Serve with sugar free raspberry jam for an even
sweeter morning treat!
 Try using half whole wheat flour for a higher fiber
pancake that will help keep you full for your
morning.

25. Calories 247 Cholesterol (mg) 55
Calories from Fat 83 Vitamin A - RAE
(mcg) 22
Calories from SatFat 16
Vitamin B1 -
Protein (g) 7
Thiamin (mcg) 0
Carbohydrates (g) 34
Vitamin B2 -
Sugar (g) 8 Riboflavin (mg) 0
Dietary Fiber (g) 3 Vitamin B3 -
Soluble Fiber (g) 0 Niacin (mg) 2
InSoluble Fiber (g) 1 Vitamin B6 (mg) 0
Fat (g) 9 Vitamin B12
Saturated Fat (g) 2 (mcg) 0
Trans Fat (g) 0 Vitamin C (mg) 9
Mono Fat (g) 6 Vitamin D - mcg
Poly Fat (g) 1 (mcg) 0
Vitamin E - Alpha 1

26. Folate (mcg) 73
Calcium (mg) 150
Iron (mg) 2
Magnesium (mg) 22
Phosphorus (mg) 121
Potassium (mg) 189
Sodium (mg) 632
Zinc (mg) 1
Omega -3 (g) 0
Omega - 6 (g) 1

27. Use this sweet and flavorful dressing on top
of your favorite salad!
Preparation Information
 Total Time: 5 minutes
 Serves: 24
 Total Cost: $2.64
 Cost per serving: $0.11

28. Ingredients
1 1/3 cups fresh raspberries or thawed
frozen unsweetened raspberries
 1/3 cup chicken broth
 2 tablespoons sugar
 1 tablespoon cider vinegar
 2 1/2 teaspoons olive oil
 2 teaspoons mustard

29. Directions
 Add all ingredients to a blender. Blend for 30
seconds or until smooth.
Suggestions
 Use as a dressing for a salad or for your favorite
veggie dip.
 For a less sweet dressing add more cider vinegar.
 To lower the sodium use reduced sodium chicken
broth.

30. Cholesterol (mg) 0
Calories 13
Vitamin A - RAE (mcg) 0
Calories from Fat 5 Vitamin B1 - Thiamin
Calories from SatFat 1 (mcg) 0
Protein (g) 0 Vitamin B2 - Riboflavin
(mg) 0
Carbohydrates (g) 2
Vitamin B3 - Niacin (mg) 0
Sugar (g) 1
Vitamin B6 (mg) 0
Dietary Fiber (g) 0
Vitamin B12 (mcg) 0
Soluble Fiber (g) 0
Vitamin C (mg) 2
InSoluble Fiber (g) 0 Vitamin D - mcg (mcg) 0
Fat (g) 1 Vitamin E - Alpha 0
Saturated Fat (g) 0 Folate (mcg) 2
Trans Fat (g) 0 Calcium (mg) 2
Mono Fat (g) 0 Iron (mg) 0
Poly Fat (g) 0 Magnesium (mg) 2

31. Phosphorus
(mg) 3
Potassium (mg) 12
Sodium (mg) 18
Zinc (mg) 0
Omega -3 (g) 0
Omega - 6 (g) 0

32. Try this sweet treat as your breakfast,
afternoon snack, or dessert.
Preparation Information
 Total Time: 5 minutes
 Serves: 2
 Total Cost: $2.01
 Cost per serving: 1.01

33. Ingredients
 ¼ Cup raspberry yogurt
 ¾ Cup milk
 1/3 Cup frozen raspberries
 Ice
Directions
 In a blender add all ingredients. Blend until
smooth.

34. Suggestions
 Use sugar free, non-fat yogurt and skim milk
for a healthier, guilt free treat!
 Try using soy milk or almond milk for a nutty
alternative to this smoothie!
 Fresh raspberries can be used instead of
frozen, add 1/2C ice to keep the drink
frozen!

35. Calories 49 Cholesterol (mg) 2
Calories from Fat 1 Vitamin A - RAE (mcg) 52
Calories from SatFat 0 Vitamin B1 - Thiamin
Protein (g) 4 (mcg) 0
Vitamin B2 - Riboflavin
Carbohydrates (g) 9
(mg) 0
Sugar (g) 7
Vitamin B3 - Niacin (mg) 0
Dietary Fiber (g) 1
Vitamin B6 (mg) 0
Soluble Fiber (g) 0 Vitamin B12 (mcg) 0
InSoluble Fiber (g) 0 Vitamin C (mg) 4
Fat (g) 0 Vitamin D - mcg (mcg) 1
Saturated Fat (g) 0 Vitamin E - Alpha 1
Trans Fat (g) 0 Folate (mcg) 4
Mono Fat (g) 0 Calcium (mg) 146
Poly Fat (g) 0 Iron (mg) 0
Magnesium (mg) 9

36. Phosphorus
(mg) 86
Potassium (mg) 154
Sodium (mg) 53
Zinc (mg) 0
Omega -3 (g) 0
Omega - 6 (g) 0