Eggplant and Sausage Bake

This Eggplant and Sausage Bake combines savory Italian sausage with tender, roasted eggplant for a hearty low-carb dish. It's a comforting and flavorful meal that’s perfect for any night of the week.

Ingredients

• 1 medium eggplant - 250 grams
• 200 grams Italian sausage, casings removed
• 1 cup marinara sauce - 240 ml
• 1/2 cup shredded mozzarella cheese - 60 grams
• 1/4 cup grated Parmesan cheese - 25 grams
• 1 tablespoon olive oil - 15 ml
• 1 teaspoon dried oregano
• 1 teaspoon garlic powder
• Salt - to taste
• Black pepper - to taste
• Fresh basil leaves - for garnish

Steps

1. Preheat the oven to 200°C (400°F).
2. Slice the eggplant into 1 cm thick rounds and sprinkle with salt. Let it sit for 15 minutes to draw out excess moisture.
3. In a skillet, heat the olive oil over medium heat. Add the Italian sausage and cook until browned and fully cooked, breaking it apart with a spatula, about 5-7 minutes.
4. Rinse the eggplant slices and pat them dry with a paper towel. Arrange half of the eggplant slices in a greased baking dish.
5. Spread half of the marinara sauce over the eggplant, then add half of the cooked sausage on top.
6. Sprinkle half of the mozzarella and half of the Parmesan cheese over the sausage.
7. Repeat the layers with the remaining eggplant, marinara sauce, sausage, and cheeses. Season with oregano, garlic powder, salt, and pepper.
8. Cover the baking dish with aluminum foil and bake in the preheated oven for 25 minutes.
9. Remove the foil and bake for an additional 10-15 minutes, or until the cheese is bubbly and golden.
10. Garnish with fresh basil leaves before serving.

Nutrition

• Calories: 480
• Protein: 30 g
• Carbs: 12 g
• Fiber: 5 g
• Sugar: 4 g
• Sodium: 950 mg
• Cholesterol: 70 mg
• Total Fat: 36 g
• Saturated Fat: 12 g
• Unsaturated Fat: 20 g
• Water: 0.5 L

Health Benefits

• Rich in antioxidants from eggplant, which may help reduce the risk of chronic diseases.
• High in protein from sausage, supporting muscle health and satiety.

Tags