The eggplant in this dish is normally breaded and fried, with adds unnecessary fats and simple carbohydrates – not to mention the hours you spend standing over the stove! We’ve taken all the best parts of this comforting winter casserole and come up with a healthier alternative that takes half the prep time!
Genre: Vegetarian main or side dish to lean protein
Servings: 4 as a main, 6-8 as a side dish
Prep time: 30 minutes
- 2 eggplants, sliced
- 1 tablespoon olive oil
- 1 onion, diced
- 2 tins of diced tomatoes
- 1 cup of red wine OR water
- 2 garlic cloves, grated on a microplane
- Handful of fresh basil leaves
- Salt and pepper
- 1 ball of fresh mozzarella, sliced
- 1/2 cup grated parmesan cheese
- 1/2 cup fresh bread crumbs
- Lay out the eggplant slices on a tray and sprinkle with salt, allow to sweat while you prep the other components. Preheat the oven to 200C
- Preheat the olive oil in a frying pan and sweat off the onion
- Add the tinned tomatoes and red wine/water and bring to a boil
- Turn the sauce down to a simmer and add the grated garlic and basil leaves. Season with salt and pepper and cook until it begins to thicken slightly
- Wipe the salt and sweat off the eggplant with some clean paper towel when the sauce is ready
- Spoon some of the sauce into the bottom of a medium (approx 24x24cm) baking dish and top with a single layer of eggplant. Repeat until you’ve used up all the sauce and eggplant, finishing with the sauce
- Cover with aluminium foil and bake for 45-60 minutes, or until the eggplant is tender (you can tell by inserting a knife into the centre)
- Remove from the oven, discard the foil and top with the mozzarella slices, parmesan cheese and bread crumbs
- Place the dish under a hot grill until the cheese has melted and the breadcrumbs have browned on top.
Note: This dish actually tastes better after a day or two, when it’s re-baked. Call us crazy, but we definitely recommend completing the dish until step 7 and then re-baking it the next day, before continuing with step 8.
Benefits: Eggplant is a great source of dietary fibre, vitamin B1, copper, vitamin B6, potassium and folate. Tomatoes are packed with vitamin C and vitamin K. Fresh mozzarella is fairly high in fat, but is a good source of dairy as part of a balanced diet.
Nutritional breakdown per serve as a main:
Energy (with red wine) 299cals/1251kj
Sat fat 3g