Roast aubergine parmigiana

Very Healthy
Health score
76%
Roast aubergine parmigiana
95 min.
4
275kcal

Suggestions


If you're looking for a scrumptious yet healthy dish to impress your family and friends, look no further than this delightful Roast Aubergine Parmigiana! With a health score of 76, it's not just a feast for your taste buds but also a nourishing choice for your body. The combination of tender roasted aubergines, juicy cherry tomatoes, and creamy mozzarella creates a symphony of flavors that will leave you craving more.

This recipe shines thanks to its simple yet vibrant ingredients, including fresh basil and aromatic garlic, which infuse the dish with a delightful fragrance. The addition of sundried tomatoes and a splash of honey elevate the sauce, balancing sweetness with the natural acidity of tomatoes. With only 275 calories per serving, this dish is perfect as a side or a vegetarian main course, making it a versatile option for any meal.

The cooking process is straightforward and allows you to take advantage of your oven while you prepare the rest of your gathering. You'll love how the baked aubergines become soft and luscious, filled with delicious layers of cheese and herbs. Topped with a crunchy breadcrumb and Parmesan crust, the final product is not only visually appealing but also irresistibly delicious.

Whether you're enjoying a family dinner or hosting a special occasion, this Roast Aubergine Parmigiana will surely become a new favorite on your table. So, grab your apron and let’s get cooking!

Ingredients

  • tbsp olive oil extra-virgin
  •  garlic cloves crushed
  • small bunch basil finely chopped
  • 800 cherry tomatoes canned
  • tbsp semi-dried tomato chopped
  • tsp clear honey 
  • sprigs thyme removed 
  • medium aubergines 
  • balls mozzarella cheese light thinly sliced
  • 25 breadcrumb 
  • 25 parmesan finely grated (or vegetarian alternative)

Equipment

  • frying pan
  • oven
  • baking pan
  • aluminum foil
  • skewers

Directions

  1. Heat 1 tbsp of the oil in a pan. Soften the garlic and the basil stalks for 1 min, without letting the garlic colour.
  2. Add both types of tomatoes, the honey, most of the thyme leaves and plenty of seasoning. Simmer for 5 mins you dont want the sauce to reduce too much at this stage.
  3. Meanwhile, heat oven to 200C/180C fan/gas
  4. Cut 6 slits down into the flesh of each aubergine crosswise, taking care not to cut all the way through. Season inside, then push a slice of the mozzarella and a basil leaf into each gap.
  5. Pour the tomato sauce into a large baking dish and sit the aubergines in it (or use 4 individual dishes).
  6. Drizzle with the remaining oil. Cover with foil and scrunch it tightly at the edges.
  7. Bake for 50 mins-1 hr until soft.
  8. Remove the foil.
  9. Mix the breadcrumbs and Parmesan, and scatter over the aubergines with the rest of the thyme.
  10. Bake, uncovered, for another 15 mins or until the aubergines are very tender and the crumbs are golden and crisp. (The best way to tell if they are ready is to prod the largest aubergine in the centre with a skewer.)
  11. Let the dish rest for 5 mins, then scatter over the rest of the basil leaves.
  12. Serve with crusty bread, if you like.

Nutrition Facts

Calories275kcal
Protein13.2%
Fat30.37%
Carbs56.43%

Properties

Glycemic Index
77.82
Glycemic Load
5.12
Inflammation Score
-10
Nutrition Score
26.117391315491%

Flavonoids

Delphinidin
392.46mg
Apigenin
0.03mg
Luteolin
0.37mg
Kaempferol
0.02mg
Myricetin
0.04mg
Quercetin
1.61mg

Nutrients percent of daily need

Calories:275.07kcal
13.75%
Fat:10.17g
15.65%
Saturated Fat:2.33g
14.56%
Carbohydrates:42.53g
14.18%
Net Carbohydrates:26.79g
9.74%
Sugar:23.52g
26.13%
Cholesterol:4.64mg
1.55%
Sodium:182.12mg
7.92%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.95g
19.9%
Manganese:1.42mg
70.84%
Vitamin C:58.2mg
70.55%
Fiber:15.75g
62.99%
Potassium:1563.54mg
44.67%
Folate:136.55µg
34.14%
Vitamin K:35.24µg
33.56%
Vitamin B6:0.58mg
29.25%
Copper:0.57mg
28.69%
Vitamin A:1287.72IU
25.75%
Vitamin E:3.54mg
23.59%
Magnesium:92.97mg
23.24%
Vitamin B3:4.63mg
23.13%
Phosphorus:230.11mg
23.01%
Vitamin B1:0.32mg
21.62%
Iron:3.15mg
17.49%
Vitamin B5:1.65mg
16.52%
Calcium:162.02mg
16.2%
Vitamin B2:0.27mg
16.13%
Zinc:1.37mg
9.11%
Selenium:5.74µg
8.2%
Vitamin B12:0.11µg
1.8%