Low-Carb Lunch

Eggplant Casserole

with Tomatoes, Parmesan and Mozzarella
4.410255
Average: 4.4 (39 votes)
(39 votes)
Eggplant Casserole

Eggplant Casserole - Typically Italian: A vegetarian classic with purple eggplant

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Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
323
calories
Calories

Healthy, because

Even smarter

Nutritional values

Eggplant casserole provides plenty of potassium, which is beneficial for people with high blood pressure. The great advantage of eggplants is their secondary plant substances, especially flavonoids, which have a positive influence on the immune system and reduce the risk of cardiovascular diseases.

Instead of Parmesan you can also choose another hard cheese variety, such as Grana Padano. You can also extend the eggplant casserole with other vegetables such as zucchini.

1 serving contains
(Percentage of daily recommendation)
Calorie323 kcal(15 %)
Protein17 g(17 %)
Fat20 g(17 %)
Carbohydrates17 g(11 %)
Sugar added3 g(12 %)
Roughage8 g(27 %)
Vitamin A0.5 mg(63 %)
Vitamin D0.2 μg(1 %)
Vitamin E4.5 mg(38 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin6.2 mg(52 %)
Vitamin B₆0.4 mg(29 %)
Folate103 μg(34 %)
Pantothenic acid1.5 mg(25 %)
Biotin13.7 μg(30 %)
Vitamin B₁₂0.9 μg(30 %)
Vitamin C51 mg(54 %)
Potassium1,300 mg(33 %)
Calcium423 mg(42 %)
Magnesium83 mg(28 %)
Iron3.1 mg(21 %)
Iodine22 μg(11 %)
Zinc2.4 mg(30 %)
Saturated fatty acids8.5 g
Uric acid98 mg
Cholesterol27 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
3 Eggplant (32 oz)
salt
peppers
3 ounces Parmesan
1 bunch Basil
olive oil (for the baking dish)
16 ounces spaghetti sauce (in a jar)
4 ounces Mozzarella
How healthy are the main ingredients?
EggplantsaltParmesanBasilolive oilMozzarella
Preparation

Kitchen utensils

1 Casserole dish, 1 Cutting board, 1 Large knife, 1 Fine grater, 1 Sieve, 1 Slotted spatula, 1 Grill pan, 1 Tablespoon, 1 Oven rack

Preparation steps

1.
Eggplant Casserole preparation step 1

Rinse eggplant, wipe dry and cut into 1/2 inch thick slices. Lightly salt and let drain on paper towels for 10 minutes.

2.
Eggplant Casserole preparation step 2

Cook eggplant in a heated grill pan until browned on each side. Remove, season with pepper and set aside.

3.
Eggplant Casserole preparation step 3

Finely grate the Parmesan. Rinse basil, shake dry and pluck the leaves.

4.
Eggplant Casserole preparation step 4

Lightly grease a baking dish of about 4 1/4 cup volume. Set aside some tomato sauce for the top layer. Put a thin layer of tomato sauce in the dish and sprinkle with some grated cheese.

5.
Eggplant Casserole preparation step 5

Add a layer of eggplant slices on top and sprinkle with basil. Continue layering in this order to use all the ingredients.

6.
Eggplant Casserole preparation step 6

Top with the reserved tomato sauce and remaining Parmesan cheese.

7.
Eggplant Casserole preparation step 7

Tear the mozzarella into small pieces and spread on the surface.

Bake on the middle rack in a preheated oven at 350°F/convection 325°F for about 30 minutes. Serve immediately.