This Eggplant Recipe Is a Real Treasure!

Introduction

Eggplants are not only delicious but also beneficial for managing blood sugar levels. This flavorful eggplant recipe combines the goodness of lean minced meat, fresh vegetables, and aromatic spices, making it a nutritious and delightful dish. Follow this step-by-step guide to prepare a healthy and scrumptious eggplant dish that will impress your taste buds and support your health.

Ingredients

For the Eggplants:

  • 4 eggplants
  • 4-5 tbsp olive oil (60-75 ml)
  • Paprika to taste
  • Salt and pepper to taste

For the Filling:

  • 500g lean minced meat (1.1 lbs)
  • 3 tomatoes
  • 1 red pepper, diced
  • 1 onion, chopped
  • 200ml water (3/4 cup + 2 tbsp)
  • A drizzle of olive oil
  • 25g tomato paste (2 tbsp)
  • 4 garlic cloves, minced
  • Chili flakes (optional)
  • Spices to taste
  • Salt and pepper to taste

For Garnishing:

  • 150g grated light cheese (5.3 oz)
  • 2-3 sprigs chopped parsley

Number of Servings

This recipe serves 4-6 people.

Nutritional Information

The nutritional information per serving (assuming 6 servings) is as follows:

  • Calories: 320
  • Total Fat: 20g
  • Saturated Fat: 5g
  • Cholesterol: 60mg
  • Sodium: 400mg
  • Total Carbohydrate: 15g
  • Dietary Fiber: 5g
  • Sugars: 7g
  • Protein: 20g

Instructions

Step 1: Preparing the Eggplants

  1. Trim and Peel the Eggplants
    • Trim the eggplants and peel them on the sides. Cut them lengthways into four slices each.
  2. Season the Eggplants
    • In a small bowl, mix olive oil with paprika, salt, and pepper.
    • Place the eggplant slices on a baking tray lined with parchment paper. Brush them on both sides with the flavored oil mix.
  3. Bake the Eggplants
    • Preheat the oven to 200°C (392°F).
    • Bake the eggplant slices for 30 minutes until tender and slightly golden.

Step 2: Preparing the Filling

  1. Blend the Tomatoes
    • Roughly cut the tomatoes and blend them to obtain a smooth puree.
  2. Sauté Onions and Garlic
    • In a non-stick pan, heat a drizzle of olive oil. Add chopped onion and minced garlic. Sauté until golden and fragrant.
  3. Cook the Minced Meat
    • Add the minced meat to the pan and cook until browned.
  4. Add Vegetables and Spices
    • Stir in diced red pepper, followed by the blended tomatoes, tomato paste, chili flakes (if using), salt, pepper, and spices. Mix well.
  5. Simmer the Filling
    • Add water to the mixture and simmer for 5 minutes until the flavors meld together.

Step 3: Stuffing the Eggplants

  1. Layer the Eggplants
    • Transfer half of the baked eggplant slices to a baking tray. Top each slice with a portion of the cooked minced meat mixture.
  2. Add Cheese
    • Sprinkle grated cheese over the filling.
  3. Top with Eggplants
    • Cover each filled eggplant slice with another slice of baked eggplant.
  4. Repeat the Process
    • Repeat the layering process with the remaining ingredients.

Step 4: Final Cooking

  1. Bake the Stuffed Eggplants
    • Bake the stuffed eggplants in the preheated oven for 15 minutes at 200°C (392°F) until the cheese is melted and bubbly.

Step 5: Garnishing

  1. Garnish with Parsley
    • Once cooked, garnish the stuffed eggplants with chopped parsley before serving.

Conclusion

This Eggplant Recipe is a delicious and healthy way to enjoy the benefits of eggplants. The combination of tender eggplants, savory minced meat, and melted cheese creates a flavorful dish that is sure to satisfy. Perfect for a nutritious dinner, this recipe is easy to prepare and offers a delightful taste experience.

Enjoy your delicious and healthy stuffed eggplants!

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