Eggplant and Tomato Bake

This Eggplant and Tomato Bake is a comforting low-carb dish that combines tender roasted eggplant with zesty tomato sauce and a sprinkle of cheese. Perfect for a hearty dinner, it is both satisfying and nutritious.

Ingredients

• Eggplant - 1 medium (about 300g)
• Olive oil - 2 tablespoons
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Garlic - 2 cloves, minced
• Canned diced tomatoes - 400g
• Dried oregano - 1 teaspoon
• Dried basil - 1 teaspoon
• Mozzarella cheese - 100g, shredded
• Parmesan cheese - 30g, grated

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 moisture.
3. Rinse the eggplant slices under cold water and pat dry with paper towels.
4. In a large mixing bowl, toss the eggplant slices with olive oil, black pepper, and minced garlic until well coated.
5. Arrange the eggplant slices on a baking sheet lined with parchment paper and roast in the preheated oven for 20 minutes or until golden and tender.
6. In a saucepan, combine the canned diced tomatoes, oregano, and basil. Bring to a simmer over medium heat, stirring occasionally for about 5 minutes.
7. In a baking dish, layer half of the roasted eggplant slices, followed by half of the tomato sauce, and half of the mozzarella cheese. Repeat the layers with the remaining eggplant, sauce, and cheese.
8. Sprinkle the grated Parmesan cheese on top of the final layer.
9. Bake in the oven for an additional 15 minutes, until the cheese is bubbly and golden.
10. Let it cool for a few minutes before serving.

Nutrition

• Calories: 320
• Protein: 15 g
• Carbs: 15 g
• Fiber: 7 g
• Sugar: 6 g
• Sodium: 650 mg
• Cholesterol: 30 mg
• Total Fat: 22 g
• Saturated Fat: 6 g
• Unsaturated Fat: 15 g
• Water: 0.2 L

Health Benefits

• Eggplant is low in calories and high in fiber, promoting digestive health.
• Tomatoes are rich in antioxidants, particularly lycopene, which may reduce the risk of chronic diseases.

Tags