Low Fat Good Fat Eggplant Aubergine Casserole
Hearty, wholesome, and packed with nourishing ingredients, this Low Fat Good Fat Eggplant Aubergine Casserole is the perfect guilt-free comfort food to elevate your weeknight meals. Featuring nutrient-rich layers of tender eggplant, a vibrant and savory tomato sauce infused with garlic and oregano, and a creamy spinach-ricotta filling, this casserole strikes the ideal balance between indulgent flavor and mindful eating. Topped with a delightful crunch of ground almonds and Parmesan cheese, every bite is a symphony of textures and tastes. This recipe is not only low in unhealthy fats but also benefits from the "good fats" of olive oil and almonds, making it a heart-friendly, Mediterranean-style dish you can feel good about. Ready in just an hour and perfect for meal prep, this vegetarian casserole will quickly become a family favorite.
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Recipe Information
Ingredients
- 2 eggplants (aubergines), medium-sized
- 2 tablespoons olive oil
- 1 onion, diced
- 3 garlic cloves, minced
- 400 grams diced tomatoes, canned or fresh
- 1 red bell pepper, diced
- 2 cups spinach, fresh
- 1 cup low-fat ricotta cheese
- 1 cup ground almonds
- 0.5 cup Parmesan cheese, grated
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 teaspoon dried oregano
Instructions
Preheat your oven to 375°F (190°C).
Slice the eggplants lengthwise into 1/4-inch thick slices and sprinkle both sides lightly with salt. Set aside for 10 minutes to draw out moisture. Pat them dry with a paper towel.
Heat 1 tablespoon of olive oil in a large skillet over medium heat. Sear the eggplant slices for 2-3 minutes per side until lightly browned. Remove and set aside.
Add the remaining 1 tablespoon of olive oil to the skillet and sauté the diced onion until translucent, about 3 minutes. Add the minced garlic and cook for another 1 minute.
Stir in the diced tomatoes, red bell pepper, salt, black pepper, and oregano. Reduce heat and simmer the mixture for 10 minutes until slightly thickened.
In a medium bowl, mix the ricotta cheese with the fresh spinach and 1/2 cup of ground almonds. Stir well to combine.
In a greased 9x9-inch baking dish, layer a third of the tomato mixture, then a layer of eggplant slices, and a layer of the ricotta-spinach mixture. Repeat the layers until all ingredients are used, finishing with tomato mixture on top.
Sprinkle the top evenly with the remaining ground almonds and grated Parmesan cheese.
Bake the casserole in the preheated oven for 25-30 minutes or until bubbly and golden on top.
Allow the casserole to cool for 5 minutes before serving. Enjoy!
Nutrition Facts
Calories |
427 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.8 g | 38% | |
| Saturated Fat | 7.0 g | 35% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 30 mg | 10% | |
| Sodium | 932 mg | 41% | |
| Total Carbohydrate | 23.6 g | 9% | |
| Dietary Fiber | 8.5 g | 30% | |
| Total Sugars | 10.0 g | ||
| Protein | 22.0 g | 44% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 436 mg | 34% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 1225 mg | 26% | |
*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.
