Eggplant and Mozzarella Casserole

This Eggplant and Mozzarella Casserole is a delightful low-carb dish that combines tender eggplant slices with creamy mozzarella and savory herbs, making it a perfect comfort food for health-conscious diners. Baked to perfection, it offers a satisfying meal without the added carbs, ideal for any supper occasion.

Ingredients

• 1 medium eggplant - 300 grams
• 1 cup mozzarella cheese, shredded - 100 grams
• 1/2 cup marinara sauce - 120 grams
• 1/4 cup grated Parmesan cheese - 25 grams
• 1 tablespoon olive oil - 15 ml
• 1 teaspoon dried Italian herbs - 1 gram
• 1/2 teaspoon garlic powder - 2 grams
• Salt to taste
• Black pepper to taste
• Fresh basil for garnish - optional

Steps

1. Preheat your oven to 200°C (400°F).
2. Slice the eggplant into 1/2 inch (1.25 cm) thick rounds and sprinkle with salt. Let it sit for 15 minutes to draw out excess moisture, then rinse and pat dry.
3. In a skillet, heat the olive oil over medium heat. Add the eggplant slices and cook for about 2-3 minutes on each side until lightly browned. Remove from heat.
4. In a baking dish, spread half of the marinara sauce on the bottom. Layer half of the eggplant slices over the sauce.
5. Sprinkle half of the mozzarella cheese and half of the Italian herbs over the eggplant layer.
6. Repeat the layers with the remaining marinara sauce, eggplant, mozzarella cheese, and Italian herbs.
7. Top the final layer with grated Parmesan cheese, salt, and black pepper to taste.
8. Cover the baking dish with aluminum foil and bake for 25 minutes. Remove the foil and bake for an additional 10 minutes or until the cheese is bubbling and golden.
9. Let it cool for a few minutes, garnish with fresh basil if desired, and serve.

Nutrition

• Calories: 320
• Protein: 19 g
• Carbs: 12 g
• Fiber: 6 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 40 mg
• Total Fat: 22 g
• Saturated Fat: 8 g
• Unsaturated Fat: 14 g
• Water: 0.2 L

Health Benefits

• Eggplant is low in calories and high in fiber, which aids digestion.
• Mozzarella provides protein and calcium, supporting muscle and bone health.

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