Low Fat Aubergine Saganaki
Dive into the vibrant flavors of the Mediterranean with this Low Fat Aubergine Saganaki, a lighter twist on the classic Greek dish. Featuring tender, oven-baked aubergine rounds smothered in a robust tomato sauce flavored with garlic, oregano, basil, and a touch of spicy chili flakes, this recipe is a celebration of wholesome ingredients. Topped with crumbled reduced-fat feta cheese and finished with fresh parsley, it strikes the perfect balance between indulgence and health-conscious cooking. Ready in under an hour, this dish is ideal as a flavorful side or a light vegetarian main. With its rich, tangy flavors and lower fat content, Low Fat Aubergine Saganaki is proof that healthy eating can be utterly delicious!
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Recipe Information
Ingredients
- 2 medium aubergines (eggplants)
- 1 tablespoon olive oil
- 1 medium onion, finely chopped
- 3 garlic cloves, minced
- 400 grams canned crushed tomatoes
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoon red chili flakes
- 150 grams reduced-fat feta cheese, crumbled
- 2 tablespoons fresh parsley, chopped
- to taste salt
- to taste black pepper
Instructions
Preheat your oven to 200°C (390°F).
Slice the aubergines into 1 cm thick rounds.
Heat the olive oil in a large non-stick skillet over medium heat. Add the onions and cook until soft, about 5 minutes.
Add the minced garlic to the skillet and sauté for another 1 minute until fragrant.
Stir in the crushed tomatoes, dried oregano, dried basil, and red chili flakes. Season with salt and pepper to taste. Simmer the sauce for 10 minutes over low heat until it thickens slightly.
While the sauce is simmering, lightly spray a large baking sheet with oil. Place the aubergine slices on the sheet, trying not to overlap them.
Bake the aubergines in the preheated oven for 10 minutes, flip them over, and bake for another 10 minutes until tender and lightly golden.
Once the aubergines are cooked, layer them in a baking dish. Pour the tomato sauce over the aubergines to cover them evenly.
Sprinkle the crumbled reduced-fat feta cheese over the top.
Place the baking dish back in the oven and bake for another 10 minutes until the cheese is melted and slightly browned.
Remove from the oven and let it cool slightly. Sprinkle with freshly chopped parsley before serving.
Serve warm as a side dish or a light main course.
Nutrition Facts
Calories |
177 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.8 g | 10% | |
| Saturated Fat | 3.3 g | 16% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 13 mg | 4% | |
| Sodium | 991 mg | 43% | |
| Total Carbohydrate | 19.9 g | 7% | |
| Dietary Fiber | 6.5 g | 23% | |
| Total Sugars | 11.7 g | ||
| Protein | 9.8 g | 20% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 239 mg | 18% | |
| Iron | 1.6 mg | 9% | |
| Potassium | 669 mg | 14% | |
*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.
