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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 ...

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)

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


Jo said...

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

Lowcarb team member said...

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

Many thanks for your comment - enjoy your Wednesday

All the best Jan

a writing place said...

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

Off with the faeries....

Lowcarb team member said...

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

Sara - Villa Emilia said...

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!

Lowcarb team member said...

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

Conniecrafter said...

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

Lowcarb team member said...

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

PerthDailyPhoto said...

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

Connie said...

This looks delicious :)

Lowcarb team member said...

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

Lowcarb team member said...

Hello Connie
Looks delicious and tastes delicious!!!

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

All the best Jan

Martha said...

What a lovely recipe. I really like eggplant!

Lowcarb team member said...

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

Red Rose Alley said...

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.


The Happy Whisk said...

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!!!!

Lisa said...

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

Lowcarb team member said...

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

Lowcarb team member said...

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

Lowcarb team member said...

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