Get Your Plan in Place: Tip #6

Make the grocery experience a fun one. Find a recipe with an ingredient you and/or your family does not typically eat and buy that ingredient next time you go to the grocery! Or let the kids look around the produce department and select something they think looks interesting to try. This is a great way to explore new dishes and expand your horizons. Some suggestions of atypical items may include: spaghetti squash to replace noodles in lasagna or eggplant to replace chicken in eggplant Parmesan.

Here’s Liz’s recipe for Eggplant Paremesan Bake. It’s super simple and quick to make, also great for those who are trying eggplant for the first time!


2 medium eggplant, sliced ½” thick

4-6 cloves fresh garlic, roughly chopped

10 large basil leaves, roughly sliced

1 can diced tomatoes

2 cups fat-free cottage cheese

1 cup 2% milk mozzarella cheese

¼ cup Italian breadcrumbs


Layer sliced eggplant in casserole dish.  Sprinkle garlic and basil and integrate between layers.  Spread cottage cheese over top. Pour diced tomatoes over layers and spread evenly, lightly shaking dish to force some towards the bottom of the dish.  Sprinkle breadcrumbs over entire casserole and spray with non-stick cooking spray or oil. Cover with foil and bake at 350 degrees for 45 minutes.  Remove cover, spread mozzarella across top and bake uncovered for 15 minutes until cheese starts to brown and bubble. Remove and let sit for 5 minutes before cutting.

Serves 6.  Just 200 calories per serving!


2 Responses to Get Your Plan in Place: Tip #6

  1. Elizabeth Patton, MS, RD, LD, CDE says:

    Hi Dawn! I’m glad you liked the wrap (and good idea putting it in a pita too!). It’s one of my favorite simple recipes. Would you mind sharing this on the “recipe exchange” page too? Just click the tab at the top of the page, then copy and paste what you wrote into a comment there. I’d love to see more recipes from our community on that page! Thanks!

  2. Dawn West says:

    This looks really deliscious but I would be the only one in my house to eat it. :0( I did try a recipe for a bean-mix wrap that I got from Liz and I have to say, it is awesome! I have used a half of a pita instead of a tortilla and it is just to die for!

    Mix garbanzos, black beans, and kidney beans (rinsed and drained); place in resealable container as you will get more than one serving from the mixture. Measure out 1/2 cup of beans, top with 1 tablespoon salsa and 1 tablespoon light sour cream. I didn’t think I would like it since I have never been a big fan of beans but I found this to be very filling! I have a vegetable and fruit on the side along with 1 ounce of cheese cubes so I have a protein with my meal. (2 carbs and 1/2 fat in wrap/pita)

    Thanks for the great suggestion Liz! I am looking forward to trying more recipes from this site and am hoping that others will post their “diabetes-friendly” recipes. For anyone who tries this, let me know what you think, any modifications you make, etc. I LOVE finding new recipes to mix things up a little. :0)

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: