Eggplant and Sausage Casserole

This Eggplant and Sausage Casserole is a comforting low-carb dish that combines savory Italian sausage, tender eggplant, and a medley of spices. Baked to perfection, it delivers a satisfying, hearty meal that is both flavorful and nutritious.

Ingredients

• Eggplant - 1 medium (about 300g)
• Italian sausage (bulk, not in casings) - 200g
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Onion - 1 small, diced
• Bell pepper (any color) - 1 small, diced
• Diced tomatoes (canned, no added sugar) - 400g
• Italian seasoning - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Mozzarella cheese - 100g, shredded
• Parmesan cheese - 30g, grated
• Fresh basil - 2 tablespoons, chopped (optional for garnish)

Steps

1. Preheat the oven to 180°C (350°F).
2. Slice the eggplant into 1 cm thick rounds and sprinkle with salt. Let it sit for 15 minutes to draw out moisture, then rinse and pat dry.
3. In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the diced onions and bell pepper, sauté for about 5 minutes until softened.
4. Add the minced garlic and cook for an additional minute until fragrant. Remove the vegetables from the skillet and set aside.
5. In the same skillet, add the remaining tablespoon of olive oil and the Italian sausage. Cook until browned, breaking it up with a spoon, about 7-10 minutes.
6. Stir in the diced tomatoes, Italian seasoning, salt, and pepper. Bring to a simmer and cook for another 5 minutes.
7. In a 20 cm (8-inch) baking dish, layer half of the eggplant slices on the bottom. Top with half of the sausage mixture, then sprinkle half of the mozzarella cheese.
8. Repeat the layers with the remaining eggplant, sausage mixture, and top with the remaining mozzarella and Parmesan cheese.
9. Cover the dish with aluminum foil and bake for 25 minutes. Remove the foil and bake for another 10-15 minutes until the cheese is bubbly and golden.
10. Let it cool for 5 minutes before serving. Garnish with fresh basil if desired.

Nutrition

• Calories: 450
• Protein: 30 g
• Carbs: 12 g
• Fiber: 6 g
• Sugar: 5 g
• Sodium: 800 mg
• Cholesterol: 70 mg
• Total Fat: 30 g
• Saturated Fat: 10 g
• Unsaturated Fat: 20 g
• Water: 0.5 L

Health Benefits

• Eggplant is rich in antioxidants, which help protect cells from damage.
• Italian sausage provides a good source of protein, essential for muscle repair and growth.

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