Eggplant Rice Casserole

Eggplant Rice Casserole is a delightful low-carb dish that combines the rich flavors of roasted eggplant with a savory blend of spices and cheese. This comforting casserole is perfect for a hearty meal, offering a satisfying alternative to traditional rice dishes.

Ingredients

• Eggplant - 300 grams, diced
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Onion - 1 medium, diced
• Red bell pepper - 1, diced
• Zucchini - 1 medium, diced
• Diced tomatoes - 200 grams, canned
• Italian seasoning - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Mozzarella cheese - 100 grams, shredded
• Parmesan cheese - 30 grams, grated
• Fresh basil - 1 tablespoon, chopped

Steps

1. Preheat the oven to 190°C (375°F).
2. In a large skillet, heat the olive oil over medium heat. Add the diced onion and garlic, sauté until the onion is translucent, about 3-4 minutes.
3. Add the diced eggplant, red bell pepper, and zucchini to the skillet. Cook for about 5-7 minutes until the vegetables have softened.
4. Stir in the canned diced tomatoes, Italian seasoning, salt, and black pepper. Let the mixture simmer for about 5 minutes, allowing the flavors to meld.
5. Transfer the vegetable mixture to a greased baking dish. Sprinkle the shredded mozzarella and grated Parmesan cheese evenly over the top.
6. Bake in the preheated oven for 25-30 minutes, or until the cheese is bubbly and golden.
7. Remove from the oven and let it cool for a few minutes. Garnish with fresh basil before serving.

Nutrition

• Calories: 320
• Protein: 12 g
• Carbs: 15 g
• Fiber: 5 g
• Sugar: 6 g
• Sodium: 480 mg
• Cholesterol: 30 mg
• Total Fat: 22 g
• Saturated Fat: 5 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• Rich in antioxidants from eggplant and tomatoes, which may help reduce inflammation.
• Low in carbohydrates, making it a suitable option for those following a low-carb diet.

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