Stress and Nutrition


September is here and school is in session. The stress of managing the students, attending meetings, meeting administrative responsibilities coupled with your own personal family responsibilities (activities, doctors appts, MAKING DINNER EVERY DAY) is stressful. There is not enough time in the day.

Click here for information on the short and long term effects of stress on nutrition.

The best way to eat well during a workday is to dedicate 5-10 minutes in the morning to making your own lunch and packing foods that make sense for your schedule. The same goes for dinner. You have to plan, otherwise you will be eating out because you are tired and can’t pull a meal together. Planning meals to feed a family while working full time is stressful and is a skill. There are a lot of resources out there to help, this is just one.

EatingWell's Eggplant Parmesan

6 servings

Ingredients

  • 2 eggplants, (about 2 pounds total)

  • 3 egg whites

  • 3 tablespoons water

  • 1 cup fine dry breadcrumbs

  • ½ cup freshly grated Parmesan cheese, (1 ounce), divided

  • ½ teaspoon salt

  • ½ teaspoon freshly ground pepper

  • ¼ cup slivered fresh basil leaves

  • 2½ cups tomato sauce

  • ¾ cup grated part-skim mozzarella cheese, (3 ounces)

  • 3 tablespoons water

  • 1 cup fine dry breadcrumbs

  • ½ cup freshly grated Parmesan cheese, (1 ounce), divided

Preparation

  1. Preheat oven to 400°F. Coat two baking sheets and an 8-by-11½-inch baking dish with nonstick cooking spray.

  2. Cut eggplants crosswise into ¼-inch-thick slices. Whisk egg whites and water in a shallow dish until frothy. Combine breadcrumbs, ¼ cup of the Parmesan, salt and pepper in another shallow dish. Dip the eggplant slices into the egg-white mixture, then coat with the breadcrumb mixture. (Discard any leftover breadcrumbs and egg white.) Arrange the eggplant slices in a single layer on the prepared baking sheets. Bake for 15 minutes, turn the eggplant slices over, and bake until crisp and golden, about 15 minutes longer.

  3. Stir basil into tomato sauce. Spread about ½ cup of the sauce in the bottom of the prepared baking dish. Arrange half of the eggplant slices over the sauce, overlapping slightly. Spoon 1 cup of the remaining sauce over the eggplant and sprinkle with half of the mozzarella cheese. Add a layer of the remaining eggplant slices and top with the remaining sauce, mozzarella and Parmesan. Bake, uncovered, until the sauce bubbles and the top is golden, 15 to 20 minutes.

Nutrition information

  • Per serving: 204 calories; 6 g fat(3 g sat); 7 g fiber; 29 g carbohydrates; 11 g protein; 85 mcg folate; 13 mg cholesterol; 11 g sugars; 1,228 IU vitamin A; 45 mg vitamin C; 209 mg calcium; 2 mg iron; 576 mg sodium; 777 mg potassium

  • Nutrition Bonus: Vitamin C (75% daily value), Vitamin A (25% dv), Calcium (21% dv), Folate (21% dv)

  • Carbohydrate Servings: 2

  • Exchanges: 1 starch, 4 vegetable, 1 medium-fat meat

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