This diet doesn’t weigh on me at all if I eat like this all the time; I can eat these 90 Kcal baked eggplants three times a week and they never tire me! This delicious and healthy recipe transforms eggplants into a delightful dish that combines the rich flavors of garlic, fresh herbs, and gooey mozzarella. With just 90 calories per serving, you can indulge guilt-free while maintaining your diet goals. Let’s dive into making this healthy masterpiece!
Ingredients
- Total Calories: Approximately 720 kcal
- Calories per 100 g: Approximately 90 kcal
- Servings: 2 (360 kcal per serving)
- 2 medium eggplants (approximately 600 g)
- 3 cloves of garlic
- 2 tablespoons of fresh herbs (basil, parsley, oregano)
- 150 g of no added sugar tomato sauce
- 100 g of low-lactose or light mozzarella
- 3 tablespoons of whole grain breadcrumbs
- 2 tablespoons of grated aged Parmigiano Reggiano
- 2 tablespoons of extra virgin olive oil
Preheat the oven to 180 degrees Celsius (356 degrees Fahrenheit) for even cooking.
Directions
- Preheat the oven to 180 degrees Celsius (356 degrees Fahrenheit) to ensure even cooking.
- Wash the eggplants thoroughly, cut off the ends, and slice them into pieces about 1 centimeter thick.
- Soak the eggplant slices in a bowl of cold water with salt for at least 15 minutes. This step helps reduce the bitter aftertaste and makes the eggplants more digestible.
- Drain the eggplant slices and pat them dry with a clean kitchen towel.
- Prepare a seasoning by mixing together the extra virgin olive oil, finely chopped garlic cloves, fresh herbs, a pinch of salt, and a dash of black pepper in a small bowl.
- Brush both sides of the eggplant slices with the prepared seasoning mixture.
- Arrange the slices on a baking sheet lined with parchment paper and bake for 30 minutes, flipping them halfway through to ensure even browning.
- Meanwhile, heat the tomato sauce in a small saucepan for 5 minutes, adjusting the salt to taste if needed.
- Once the eggplants are cooked, remove them from the oven and begin layering them in a baking dish: start with a layer of eggplants, then a thin layer of tomato sauce, followed by some pieces of mozzarella, and a sprinkle of breadcrumbs. Repeat this process until all ingredients are used.
- Finish with a dusting of grated Parmigiano Reggiano on top.
- Place the baking dish back in the oven for about 15 minutes, or until the surface is golden brown and slightly crispy.
- Allow the dish to rest for 5 minutes before serving, enabling the flavors to meld perfectly and making the dish easier to cut.
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Servings: 2
Nutrition info: Approx. 360 calories per serving, 90 calories per 100 g
How to Serve This diet doesn’t weigh on me at all if I eat like this all the time; I can eat these 90 Kcal baked eggplants three times a week and they never tire me!
Serve the baked eggplants warm, garnished with a sprinkle of fresh herbs for a vibrant touch. This dish pairs wonderfully with a crisp green salad or a side of whole grain bread, making it a versatile option for lunch or dinner. Enjoy your delicious and nutritious meal without the guilt!
Variations
- Vegan Option: Replace mozzarella and Parmigiano Reggiano with vegan cheese alternatives for a plant-based version of this dish.
- Spicy Kick: Add red pepper flakes to the seasoning mix for a spicy twist on the classic recipe.
- Additional Veggies: Feel free to layer in other vegetables like zucchini or bell peppers for added nutrients and flavor.
FAQs
1. Can I use other types of cheese?
Yes, you can substitute mozzarella with any cheese of your choice, but keep in mind that it will alter the flavor and texture of the dish.
2. How can I store leftovers?
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave before serving.
3. Can I freeze this dish?
Yes, you can freeze the baked eggplants. Just ensure they are in an airtight container. Thaw in the refrigerator before re-heating.