Riced Eggplant Casserole

Riced Eggplant Casserole is a delightful low-carb dish featuring flavorful riced eggplant mixed with savory spices and cheese. This comforting casserole offers a satisfying alternative to traditional rice dishes, perfect for those looking to reduce carbs without sacrificing taste.

Ingredients

• Eggplant - 1 medium (approx. 300g)
• Olive oil - 2 tablespoons
• Onion - 1 small, diced (approx. 100g)
• Garlic - 2 cloves, minced
• Bell pepper - 1 small, diced (approx. 100g)
• Tomato sauce - 1/2 cup (120ml)
• Italian seasoning - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Mozzarella cheese - 1 cup, shredded (approx. 120g)
• Parmesan cheese - 1/4 cup, grated (approx. 25g)
• Fresh basil - 2 tablespoons, chopped (optional)

Steps

1. Preheat your oven to 190°C (375°F).
2. Cut the eggplant in half lengthwise and scoop out the flesh, leaving about 1 cm of the skin. Chop the flesh into small pieces.
3. In a large skillet, heat the olive oil over medium heat. Add the diced onion and garlic, sautéing until the onion is translucent, about 3-4 minutes.
4. Add the chopped eggplant flesh and bell pepper to the skillet. Cook for another 5-7 minutes until the vegetables are softened.
5. Stir in the tomato sauce, Italian seasoning, salt, and black pepper, mixing well. Cook for an additional 2-3 minutes to heat through.
6. Remove the skillet from heat and fold in half of the mozzarella cheese and half of the Parmesan cheese.
7. Transfer the mixture to a greased baking dish and spread it evenly. Top with the remaining mozzarella and Parmesan cheese.
8. Bake in the preheated oven for 25 minutes, or until the cheese is bubbly and golden.
9. Let the casserole cool for a few minutes before serving. Garnish with fresh basil if desired.

Nutrition

• Calories: 290
• Protein: 15 g
• Carbs: 16 g
• Fiber: 7 g
• Sugar: 5 g
• Sodium: 560 mg
• Cholesterol: 30 mg
• Total Fat: 20 g
• Saturated Fat: 5 g
• Unsaturated Fat: 15 g
• Water: 0.2 L

Health Benefits

• Rich in dietary fiber, promoting digestive health.
• Low in carbohydrates, making it suitable for low-carb diets.

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