Heart-Healthy Aubergine Saganaki
Discover the ultimate Mediterranean comfort food with this Heart-Healthy Aubergine Saganaki recipe, a vibrant twist on the traditional Greek favorite. Packed with nutrient-rich aubergines (eggplants), sweet red onions, and robust garlic, this dish is simmered in a luscious tomato sauce and delicately seasoned with oregano, creating a symphony of bold, natural flavors. Topped with creamy crumbled feta and briny capers, then baked to perfection, it’s a guilt-free indulgence that’s as easy on the palate as it is on the heart. With just 15 minutes of prep and a short bake time, this oven-to-table dish is perfect as a wholesome vegetarian main or a shareable side for your next dinner gathering. Garnished with fresh parsley for a burst of color and herbal freshness, this recipe is just what you need to bring Mediterranean sunshine to your table! Keywords: heart-healthy recipe, aubergine dish, Mediterranean cuisine, vegetarian saganaki.
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Recipe Information
Ingredients
- 2 medium aubergines (eggplants)
- 2 tablespoons extra virgin olive oil
- 1 medium red onion
- 3 large garlic cloves
- 400 grams canned crushed tomatoes
- 100 grams feta cheese
- 2 tablespoons capers
- 1 teaspoon dried oregano
- 2 tablespoons fresh parsley
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Preheat your oven to 200°C (400°F).
Slice the aubergines into 1/2-inch thick rounds and sprinkle with a little salt to help remove excess moisture. Let them sit for 10 minutes, then pat dry with a paper towel.
In a large oven-safe skillet, heat the olive oil over medium heat.
Finely chop the red onion and garlic cloves. Add them to the skillet and sauté for 3-4 minutes until they become translucent and fragrant.
Add the sliced aubergines to the skillet and cook for 5-6 minutes until they begin to soften and slightly brown.
Pour in the canned crushed tomatoes and stir in the dried oregano, salt, and black pepper. Mix well and let it simmer for 5 minutes.
Crumble the feta cheese and spread it evenly over the top of the aubergine mixture.
Sprinkle the capers on top.
Transfer the skillet to the preheated oven and bake for 15 minutes, or until the cheese is melted and lightly golden.
Remove from the oven and let it cool slightly before serving.
Garnish with freshly chopped parsley before serving. Enjoy your heart-healthy aubergine saganaki!
Nutrition Facts
Calories |
846 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 52.0 g | 67% | |
| Saturated Fat | 17.5 g | 88% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 89 mg | 30% | |
| Sodium | 3249 mg | 141% | |
| Total Carbohydrate | 83.9 g | 31% | |
| Dietary Fiber | 28.8 g | 103% | |
| Total Sugars | 43.4 g | ||
| Protein | 28.7 g | 57% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 741 mg | 57% | |
| Iron | 7.3 mg | 41% | |
| Potassium | 3125 mg | 66% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
