Easy Eggplant Stacks

What you'll need:
- 30-40 minutes
- 1 eggplant
- shredded cheese
- tomato sauce
- Panko bread crumbs
- 1 egg
- drop of milk
- Spinach, fresh or frozen
- onion
- whole grain wrap 
- salt, pepper, dried basil
- Pam

Vegetables

Before: Wash and slice the eggplant into 1/2" slices. Set up 2 bowls: 1. with and egg and a little milk, whisk. 2. Panko crumbs. Then set up a cookie sheet with foil and spray with Pam. Preheat oven to 400 degrees

During: Dip each eggplant circle in the egg, then Panko crumbs and lay on cookie sheet. Sprinkle with salt and pepper. Place in oven for about 10-15 minutes ( until golden brown); then flip each one with a fork and place back in oven for the other side to brown. { alternative: place the eggplant slices on a cooling rack on top of the foil-covered cookie sheet in the oven. This will cook both sides at once }

While those are in the oven,  chop up some onions and spinach. Place them in a heated oiled saute pan and cook until soft. 

Protein/Build the stack!

Before: Spray a deep pan with Pam. Lay down a thin layer of tomato sauce. Place a layer of breaded eggplant, top with another layer of sauce, then sprinkle some cheese, and finally place some spinach/onion mixture over them. Repeat until you run out of eggplant slices. Sprinkle the very top with more cheese and basil.

After: Place the pan in the oven at 400 degrees for about 15 minutes, or until the cheese melts the way you like it!

*1/4 Cup of mozzarella cheese provides 7 grams of protein. 

Carbohydrates

There are carbohydrates in the Panko bread crumbs, but to make the meal more filling I toasted a whole grain wrap to go along with it. 

After!

,Sarah

No-Think Warm Healthy Dinner

What's needed:
- whole wheat/grain roll
- Tabatchnick frozen Minestrone soup, no sodium added (can be found in all major supermarkets and even some small bodegas!)
- Firm plain tofu
- salt/pepper 

Protein:

Before: Remove the soup from the freezer, open the vacuum packet and place in bowl. 

During: Put in Microwave for 4 minutes on high to defrost. Then Add in 5 or 6 square chunks of tofu and place the bowl back into the microwave for 2 minutes to get some steam going! Add salt as needed

Veggies:

** The vegetables are in the soup which also happens to also be chuck-full of beans which add not only more protein but fiber as well!

Carbohydrates:

Before: Defrost or take out the whole wheat/grain roll

After: Toast it up for some good 'ole bread-dipping action

After!!

, Sarah