This Eggplant Recipe Is a Real Treasure
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
Instructions:
Step 1: Preparing the Eggplants
Trim and Peel the Eggplants
Trim the eggplants and peel them on the sides. Cut them lengthways into four slices each.
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.
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
Blend the Tomatoes
Roughly cut the tomatoes and blend them to obtain a smooth puree.
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.
Cook the Minced Meat
Add the minced meat to the pan and cook until browned.
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.
Simmer the Filling
Add water to the mixture and simmer for 5 minutes until the flavors meld together.
Step 3: Stuffing 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.
Add Cheese
Sprinkle grated cheese over the filling.
Top with Eggplants
Cover each filled eggplant slice with another slice of baked eggplant.
Repeat the Process
Repeat the layering process with the remaining ingredients.
Step 4: Final Cooking
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
Garnish with Parsley
Once cooked, garnish the stuffed eggplants with chopped parsley before serving
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.
Nutritional Info:
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
Enjoy your delicious and healthy stuffed eggplants!