Kait's Meal of the Month: Eggplant Turkey Boats

February 8, 2013 | Kait Fortunato

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Editor's Note: Tired of hearing why it's important to eat healthy and what your diet should consist of? If you're a STACK reader, you know by now that certain foods are better than others; but how do you actually apply that knowledge to your daily eating habits?

We are pleased to announce a solution. Each month STACK Expert and sports dietitian Kait Fortunato provides a recipe to STACK athletes right out of her own kitchen! Each recipe is accompanied by a catalog of its benefits to athletes and Fortunato's advice about the best time to consume it. All of the recipes are healthy, quick and easy to prepare and, best of all, great-tasting.

Eggplant Turkey Boats

This extremely easy and versatile dish is one of my favorite eggplant recipes. Perfect for Italian food lovers who do not want to overdo it with pasta and excess cheese, it can be prepared the night before and then popped in the oven to heat up when you're ready to eat.

Ingredients: (serves four)

  • 2 whole eggplants
  • 1 pound ground turkey
  • Marinara sauce
  • Mozzarella cheese
  • Olive oil

Instructions

  • Preheat oven to 400°F
  • Slice eggplants lengthwise and scoop out the insides (save for later)
  • Drizzle eggplants with olive oil and roast in the oven for 20 minutes
  • Meanwhile, cook ground turkey on stovetop and add in diced eggplant (that you previously removed)
  • Remove eggplants from oven and top with turkey mixture, 2 tablespoons of sauce and cheese
  • Cover and place back in the oven for another 10-15 minutes until cheese is melted

Nutritional Information (per serving)

  • Calories: 440
  • Fat: 12g
  • Carbohydrates: 8g
  • Fiber: 4g
  • Protein 31g

Athlete Benefits

I never used to like eggplant, but I find that roasting or grilling this vegetable helps remove some of the bitterness and brings out its natural flavor. Eggplant provides a multitude of health benefits for athletes. The skin is loaded with fiber, which aids in proper digestion and satiety. Eggplant also contains phenolic compounds and flavonoids acting as antioxidants to help reduce risk of disease.

Ground turkey provides a lean source of protein, making this a complete meal for athletes. I love when I can use a vegetable as part of my main dish as well as a side. I get double the nutrients without adding a lot of calories, fat, sugar or salt.

Catch up on Kait's Meals of the Month

Photo: dietitianontherun.com

Kait Fortunato
- Kait Fortunato is a registered dietitian at Rebecca Bitzer & Associates, a large and experienced nutrition practice in Maryland. She focuses on individualized nutritional recommendations...
Kait Fortunato
- Kait Fortunato is a registered dietitian at Rebecca Bitzer & Associates, a large and experienced nutrition practice in Maryland. She focuses on individualized nutritional recommendations...
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