Baked Eggplant

Baked eggplant is a hearty and nutritious dish that combines tender slices of eggplant with a flavorful blend of herbs, spices, and a crispy topping. This healthy American lunch option is both satisfying and packed with essential nutrients.

Ingredients

• Eggplant - 1 medium (about 250g)
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Dried oregano - 1 teaspoon
• Dried thyme - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Parmesan cheese - 30g, grated
• Panko breadcrumbs - 1/4 cup
• Fresh parsley - 2 tablespoons, chopped

Steps

1. Preheat the oven to 200°C (400°F).
2. Slice the eggplant into 1 cm thick rounds and place them on a baking sheet.
3. Sprinkle the eggplant slices with salt and let them sit for 10 minutes to draw out excess moisture.
4. Rinse the eggplant slices under cold water and pat them dry with a paper towel.
5. In a small bowl, mix together olive oil, minced garlic, oregano, thyme, black pepper, and the remaining salt.
6. Brush the garlic and herb mixture generously over both sides of the eggplant slices.
7. In another bowl, combine the grated Parmesan cheese and panko breadcrumbs.
8. Sprinkle the breadcrumb mixture evenly over the eggplant slices.
9. Bake in the preheated oven for 25-30 minutes, or until the eggplant is tender and the topping is golden brown.
10. Remove from the oven and garnish with fresh parsley before serving.

Nutrition

• Calories: 220
• Protein: 6 g
• Carbs: 20 g
• Fiber: 8 g
• Sugar: 4 g
• Sodium: 500 mg
• Cholesterol: 10 mg
• Total Fat: 14 g
• Saturated Fat: 3 g
• Unsaturated Fat: 10 g
• Water: 0.2 L

Health Benefits

• Rich in antioxidants, especially nasunin, which helps protect brain cells.
• High in dietary fiber, promoting digestive health and satiety.

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