Preparation Time:
- Prep time: 20 minutes
- Cook time: 40 minutes
- Total time: 1 hour
Ingredients:
- 2 medium eggplants (about 500g or 1.1 lbs), sliced into 3 layers
- 30 ml (1 fl oz) olive oil
- 1/2 tsp salt
- 1/3 tsp black pepper
- 1/2 tsp garlic powder (dried)
- 1/2 tsp oregano
- 1/2 tsp paprika
Directions:
- Preheat the oven: Set it to 180°C (356°F).
- Prepare the eggplant: Slice each eggplant into 3 layers. Brush both sides with olive oil and season with salt, pepper, garlic powder, oregano, and paprika.
- Bake the eggplant: Place the eggplant slices on a lined baking tray and bake for 20 minutes until tender.
- Prepare the meat filling (optional): Sauté ground meat of your choice (such as beef or turkey) with onions, garlic, salt, and your preferred spices. Add tomato sauce or diced tomatoes to enhance the flavor.
- Assemble the dish: In a baking dish, layer the baked eggplant slices with the meat filling between the layers.
- Add cheese: Top the layered eggplant with your choice of cheese (mozzarella or cheddar recommended).
- Bake again: Return the dish to the oven and bake for an additional 15-20 minutes until the cheese is melted and golden.
- Serve and enjoy: Garnish as desired and serve hot.
Serving Suggestions:
Pair this dish with rice, quinoa, or a fresh green salad to create a complete meal.
Cooking Tips:
- For a vegetarian option, replace the meat filling with lentils or a blend of mushrooms and bell peppers.
- To reduce the bitterness of the eggplant, sprinkle salt on the slices and let them sit for 30 minutes before baking. Rinse and pat dry before proceeding.
Nutritional Benefits:
- High fiber: Eggplant provides a rich source of dietary fiber.
- Protein-packed: The dish is high in protein, especially if using ground meat or plant-based options like lentils.
- Antioxidant-rich: Eggplants and olive oil are both excellent sources of antioxidants.
Dietary Information:
- Low-carb and gluten-free.
- Keto-friendly: Omit the tomato sauce and pair with leafy greens to make this dish keto-compatible.
Nutritional Facts (per serving):
- Calories: 220
- Protein: 12g
- Fat: 14g
- Carbohydrates: 10g
- Fiber: 4g
Storage Instructions:
- Refrigeration: Store leftovers in an airtight container for up to 3 days.
- Freezing: Freeze individual portions for up to 1 month. Reheat in the oven or microwave before serving.
Why You’ll Love This Recipe:
- Versatile: Customizable with various fillings and cheese options.
- Flavorful: The combination of spices and tender eggplant makes each bite delicious.
- Meal-prep friendly: Prepare in advance and reheat for quick, satisfying meals.
- Family-friendly: Perfect for a wholesome dinner that everyone will enjoy.
Conclusion:
Baked eggplant with meat filling and cheese is a hearty, flavorful dish that’s easy to prepare and packed with nutrients. The tender layers of eggplant combined with the savory meat filling and melted cheese create a satisfying meal that’s sure to please any crowd. Whether for a family dinner or meal prepping for the week, this dish is both delicious and adaptable to different dietary preferences, making it a must-try for eggplant lovers!
Frequently Asked Questions:
- Can I make this dish vegetarian? Yes, simply substitute the meat with lentils or a mix of vegetables such as mushrooms and spinach.
- Can I freeze leftovers? Yes, freeze individual portions and reheat in the oven or microwave when needed.
- What type of cheese works best? Mozzarella, cheddar, or even feta cheese complement this dish well.
- Can I use different spices?Absolutely! Feel free to experiment with spices like cumin, basil, or thyme.
- Do I have to peel the eggplant? No, the skin is edible and adds texture to the dish.
- Can I make this dish dairy-free? Yes, simply use a dairy-free cheese alternative or skip the cheese altogether.
- Can I prepare this dish ahead of time? Yes, you can assemble the eggplant and meat layers in advance and bake when ready to serve.
- How do I prevent eggplant from being bitter? Salt the eggplant slices, let them sit for 30 minutes, then rinse and pat dry before baking.
- Can I grill the eggplant instead of baking it? Yes, grilling the eggplant adds a smoky flavor to the dish.
- What can I serve with this dish? Serve with rice, quinoa, or a fresh salad for a well-balanced meal.