Eggplant and Tomato Bake

Health score
17%
Eggplant and Tomato Bake
70 min.
8
135kcal

Suggestions

Ingredients

  • teaspoon basil dried
  • large eggplants 
  • cloves garlic crushed
  • pinch ground pepper black
  • 16 ounce yogurt plain low-fat
  • tablespoon olive oil 
  •  onions chopped
  • teaspoon oregano dried
  • tablespoons parmesan cheese grated
  • 1.5 teaspoons salt 
  • 10.8 ounce tomato purée canned
  • 0.3 cup water 
  • 0.3 cup wheat germ whole wheat

Equipment

  • frying pan
  • oven
  • baking pan
  • aluminum foil
  • stove
  • microwave
  • steamer basket

Directions

  1. Slice the eggplants into 1/4 inch slices and lightly salt them. Leave them to sweat for 30 minutes. While the eggplant are set aside, saute the onions, garlic, and olive oil in a large skillet over a low heat, covering the pan with a lid to keep them moist.
  2. Saute the onions until they are soft and turning gold in color.
  3. Mix the basil, oregano, tomato puree, water, salt and pepper into the pan of onions and simmer for ten minutes.
  4. While the mixture is simmering, rinse off the eggplant slices and steam them either in a microwave steamer basket (in two batches at 10 minutes each) or in a steamer over the stove.
  5. Preheat oven to 350 degrees F (175 degrees C). Grease a 9x13 inch baking dish with non-aerosol cooking spray.
  6. Spread 2 to 3 tablespoons of the tomato sauce-mixture over the bottom of the prepared baking dish. Arrange one layer of the eggplants on the bottom of the dish.
  7. Pour one third of the tomato sauce over the eggplant.
  8. Pour one container of yogurt over the tomato sauce. Repeat the eggplant layer, tomato sauce, yogurt, eggplants, and top the dish with the remaining tomato sauce.
  9. Cover dish with foil and bake for 30 minutes. Uncover and sprinkle the wheat germ or breadcrumbs over the top of the casserole, followed by the Parmesan cheese.
  10. Bake for another 20 to 30 minutes; until topping is golden brown.

Nutrition Facts

Calories135kcal
Protein17.2%
Fat21.52%
Carbs61.28%

Properties

Glycemic Index
20.25
Glycemic Load
2.91
Inflammation Score
-7
Nutrition Score
11.287825969574%

Flavonoids

Delphinidin
147.17mg
Luteolin
0.01mg
Isorhamnetin
1.38mg
Kaempferol
0.18mg
Myricetin
0.02mg
Quercetin
5.66mg

Nutrients percent of daily need

Calories:134.98kcal
6.75%
Fat:3.55g
5.47%
Saturated Fat:1.09g
6.84%
Carbohydrates:22.78g
7.59%
Net Carbohydrates:15.93g
5.79%
Sugar:13.03g
14.48%
Cholesterol:4.49mg
1.5%
Sodium:571.1mg
24.83%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.39g
12.79%
Fiber:6.85g
27.41%
Manganese:0.55mg
27.35%
Potassium:689.77mg
19.71%
Calcium:158.26mg
15.83%
Phosphorus:152.84mg
15.28%
Vitamin B6:0.28mg
13.84%
Folate:55.28µg
13.82%
Vitamin C:10.69mg
12.95%
Vitamin B2:0.22mg
12.95%
Vitamin K:13.06µg
12.44%
Copper:0.24mg
11.78%
Magnesium:46.35mg
11.59%
Vitamin B5:0.97mg
9.69%
Vitamin B1:0.14mg
9.04%
Vitamin E:1.33mg
8.88%
Vitamin B3:1.7mg
8.5%
Iron:1.47mg
8.15%
Zinc:1.01mg
6.73%
Vitamin B12:0.33µg
5.57%
Selenium:3.31µg
4.73%
Vitamin A:167IU
3.34%
Source:Allrecipes