Wednesday 11 May 2016

Aubergine / Eggplant Parmigiana : Tasty Low Carb Dish


This lovely and hearty, meat-free dish can make a great suppertime staple, and it was recently featured by Sainsbury's. It does of course use a lot of their items but these can easily be swapped with others, including using vine ripened tomatoes and home made sauces etc. The choice is always yours dear reader - but please read further and have a look and see what you think ...

Ingredients:
Serves Four
500 g aubergines, trimmed and sliced lengthways
3 tbsp olive oil
1 garlic clove, finely chopped
400 g carton chopped tomatoes
350 g tub tomato and basil sauce
14 g fresh basil, leaves picked, washed and torn, plus extra to garnish
250 g mozzarella cheese balls, drained and sliced
30 g Italian hard cheese, grated
75 g young leaf salad, washed, to serve

(Optional - 1 white baton, to serve)

Method:
1. Preheat the oven to 180ºC, fan 160ºC, gas 4. Brush the aubergine slices all over with 2 tablespoons of the oil. Arrange in a single layer on a large baking tray and bake for 10 minutes.
2. Meanwhile, heat the remaining oil in a pan, add the garlic and cook for 2 minutes. Stir in the chopped tomatoes, tomato sauce, basil and some freshly ground black pepper. Simmer for 10-12 minutes until thickened.
3. Spoon a little of the sauce into a 1.5 litre oven proof dish. Add a layer of aubergine slices then top with some mozzarella. Repeat until everything is used up. Sprinkle with the hard cheese; bake for 20 minutes.
4. Garnish with the extra basil and serve with the salad on the side.

Each serving provides:
11.7g carbohydrate 4.7g fibre 17.2g protein

Recipe idea from here

Why not read more about the health benefits of aubergines / eggplants, and also see our own recipe for a Lowcarb Luxury Lasagne, lowcarb food at it‘s best, use this link here

... we try and bring a variety of recipe ideas to this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan
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20 comments:

  1. Jo11 May 2016 at 11:21

    It looks lovely but Mick would miss his meat. I suppose I could still put some in there.

    ReplyDelete
  2. Lowcarb team member11 May 2016 at 11:26

    Hi Jo
    Yes, the recipe featured was the vegetable option, which is sometimes nice for a change.
    If you want one with meat I can thoroughly recommend this recipe

    Ingredients serves two

    250 grams ground/minced beef
    1 aubergine/egg plant
    1 red onion
    A splash of olive oil
    300 ml of double cream
    One 400 grams tin of chopped tomatoes
    A cup of fresh grated cheddar cheese
    Half a red pepper chopped
    Half a green pepper chopped
    A handful of button mushrooms
    Salt, pepper and mixed herbs to taste

    See instructions here
    http://thelowcarbdiabetic.blogspot.co.uk/2015/04/the-health-benefits-of-aubergines-egg.html

    Many thanks for your comment - enjoy your Wednesday

    All the best Jan

    ReplyDelete
  3. a writing place11 May 2016 at 12:43

    We love the Eggplant Par, which my husband makes. :-)

    Tessa,
    Off with the faeries....

    ReplyDelete
  4. Lowcarb team member11 May 2016 at 13:06

    Hello Tessa
    I bet your husbands eggplant (aubergine) dish tastes great.
    I just love these sorts of recipes ... with vegetables or with meat ... just delicious.

    Many thanks for your comment - enjoy your day.

    All the best Jan

    ReplyDelete
  5. Sara - Villa Emilia11 May 2016 at 13:17

    Hello Jan, the recipe looks lovely, substantial but meat-free.
    I love aubergine and my favourite recipe is the deep fried... breaded. :)
    Thank you (and the rest of the team) for the interesting posts!

    ReplyDelete
  6. Lowcarb team member11 May 2016 at 13:24

    Hi Sara
    Isn't aubergine a great vegetable!
    Sometimes, especially midweek, we quite often have a meat free meal and this dish works perfectly.

    Many thanks for your comments and good wishes. So glad to read you find the variety of posts, that the low carb team bring to this blog interesting. Enjoy your Wednesday

    All the best Jan

    ReplyDelete
  7. Conniecrafter11 May 2016 at 14:49

    Oh my that looks delicious, my daughter would love this because she limits the amount of meat she eats!!

    ReplyDelete
  8. Lowcarb team member11 May 2016 at 15:30

    Hello Connie
    Like your daughter, many people do limit the amount of meat they eat.
    What each of us eat has always got to be a personal choice, but this type of recipe does contain some great tasting vegetables and is usually a reasonably priced dish too! Perhaps perfect for a mid-week meal idea?

    Many thanks for your comment - enjoy the rest of your day.

    All the best Jan

    N.B. If any readers would like to see a similar recipe to this which does also contain meat do use this link
    http://thelowcarbdiabetic.blogspot.co.uk/2015/04/the-health-benefits-of-aubergines-egg.html

    ReplyDelete
  9. PerthDailyPhoto11 May 2016 at 15:59

    Bookmarked for future making Jan. Looks delicious and I'm always looking for different ways to use aubergine, I love it.

    ReplyDelete
  10. Connie11 May 2016 at 17:59

    This looks delicious :)

    ReplyDelete
  11. Lowcarb team member11 May 2016 at 21:19

    Hi Grace (PerthDailyPhoto)
    Aubergine is a go to vegetable in our house and this recipe is certainly a nice one to go to!
    Hope you enjoy it soon!

    Many thanks for your comment - hope you've had a great Wednesday

    All the best Jan

    ReplyDelete
  12. Lowcarb team member11 May 2016 at 21:20

    Hello Connie
    Looks delicious and tastes delicious!!!

    Many thanks for your comment - hope you've had a lovely Wednesday

    All the best Jan

    ReplyDelete
  13. Martha12 May 2016 at 23:09

    What a lovely recipe. I really like eggplant!

    ReplyDelete
  14. Lowcarb team member12 May 2016 at 23:53

    Hi Martha
    Aubergine / eggplant is a great vegetable to use in so many recipe ideas, it's a favourite in our house.
    Pleased that you liked the recipe suggestion.

    Many thanks for your comment, enjoy the rest of the week.

    All the best Jan

    ReplyDelete
  15. Red Rose Alley13 May 2016 at 02:00

    Oh my, this eggplant dish looks good, Jan. My mother used to dip eggplant in batter and fry it up for dinner. It was very good, and you brought back some sweet memories for me.

    ~Sheri

    ReplyDelete
  16. The Happy Whisk13 May 2016 at 05:49

    Love me some eggplant, though never with dairy. Even back when I lived on the east coast and they made eggplant there ALLLL THE TIME. Never fancied dairy with mine. I just like the eggplant. YUM!!!!

    ReplyDelete
  17. Lisa15 May 2016 at 07:26

    My lot like would like the meat version better too I think, thanks for sharing both.
    Lisa x

    ReplyDelete
  18. Lowcarb team member16 May 2016 at 19:56

    Hello Sheri
    Glad that this recipe idea bought back some nice memories for you.
    Eggplant/Aubergine is a winning vegetable in our house!

    All the best Jan

    ReplyDelete
  19. Lowcarb team member16 May 2016 at 19:58

    Hi Ivy
    Eggplant / Aubergine is just GREAT ... anyway that suits you!

    Many thanks for your comment, both here and on other posts, they are always appreciated.

    All the best Jan

    ReplyDelete
  20. Lowcarb team member16 May 2016 at 20:00

    Hello Lisa
    Yes the meat version works well.
    We must all cook to cater for family needs, and what suits us best.
    Thanks for your comments, on the low carb diabetic, always good to receive them.

    All the best Jan

    ReplyDelete

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The best of health to you and yours.

Eddie