Best 2 Low Fat Good Fat Eggplant Aubergine Casserole Recipes
The eggplant, also known as aubergine, is a delicious and versatile vegetable that can be enjoyed in various cuisines worldwide. Its distinct flavor and texture make it a popular choice for many dishes, including casseroles. In this article, we will explore some fantastic low-fat good fat eggplant aubergine casserole recipes that are not only flavorful but also healthier options for those looking to maintain a balanced diet. These recipes incorporate ingredients that promote good fats and minimize saturated and unhealthy fats, making them ideal for individuals seeking a healthier lifestyle. Join us as we delve into the world of low-fat good fat eggplant aubergine casseroles and discover delightful ways to enjoy this nutritious vegetable.
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LOW-FAT, GOOD FAT EGGPLANT (AUBERGINE) CASSEROLE
This is adapted from an old Pennsylvania Dutch casserole to fit my ballet diet:) It is extremely good, low fat and has no "empty calories"- everything fits into the AHA/Diabetic Exchange system. Original credit goes to Rachel Sitler of Berwick, PA for a great, versatile recipe. 1 additional cup of tomato juice can be substituted for tomatoes to make a spaghetti sauce or salsa base. Squash or zucchini, of equal volume and in season, can be used instead of eggplant. This recipe always turns out very good, but I have found that its texture varies greatly with small adjustments in temperature, and from oven to oven. Experiment a little first before planning a dinner party around it:) Serves 3-4. Store leftovers for up to four days.
Provided by Emmie Gruchow
Categories One Dish Meal
Time 1h15m
Yield 3-4 serving(s)
Number Of Ingredients 8
Steps:
- Preheat oven to 350°F, and prepare vegetables.
- In medium bowl, combine olive oil, eggplant, mushrooms and seasoning.
- Transfer to unprepared baking pan.
- Bake eggplant mixture for 30 minutes.
- Mix onion, tomatoes, tomato juice, salt in medium bowl.
- After thirty minutes, pour tomato juice mixture over eggplant mixture.
- Bake at 350°F for additional half hour.
- Allow to cool a little before serving.
LOW FAT EGGPLANT (AUBERGINE) PARMESAN
A tasty version of a high-fat favorite! Enjoy with whole wheat pasta for a healthy meal. Substitute vegetable bouillon grandules for a vegetarian dish.
Provided by JacquelineS
Categories Vegetable
Time 20m
Yield 2 serving(s)
Number Of Ingredients 11
Steps:
- Preheat oven to 400 degrees.
- Peel and slice eggplant into 1/2 slices.
- Spray both sides with cooking spray and place on a sprayed baking sheet.
- sprinkle with half of the salt and garlic powder.
- Bake 20 minutes, turning the eggplant halfway through cooking time.
- In a sauce pan, saute minced garlic in cooking spray until lightly browned.
- Add tomato sauce, italian seasoning, oregano, and bouillon granules.
- Reduce heat under pan to very low and cover.
- Remove eggplant from baking sheet.
- In a small baking dish, spread a thin layer of sauce. Add one layer of eggplant, another of sauce and so on until all eggplant is used.
- Finish with a layer of sauce. Top with cheeses and bake until cheese is melted.
Tips:
- Choose the right eggplant. Look for eggplants that are firm and heavy for their size, with smooth, unblemished skin. Avoid eggplants that are soft or have wrinkles, as these are likely to be bitter.
- Salt the eggplant before cooking. This will help to draw out the bitterness and make the eggplant more tender. Slice the eggplant into 1-inch cubes and sprinkle with salt. Let it sit for 30 minutes, then rinse it off and pat it dry.
- Use a variety of vegetables. In addition to eggplant, this casserole can be made with a variety of other vegetables, such as zucchini, squash, bell peppers, and onions. Feel free to experiment with different combinations to find your favorite.
- Use a low-fat cheese. If you are watching your fat intake, you can use a low-fat or non-fat cheese in this casserole. You can also use a combination of cheeses, such as mozzarella and Parmesan.
- Bake the casserole until it is golden brown and bubbly. This will usually take about 30 minutes. Serve the casserole hot or at room temperature.
Conclusion:
This low-fat eggplant casserole is a delicious and healthy way to enjoy this versatile vegetable. It is easy to make and can be customized to your liking. Serve it as a main course or a side dish, and enjoy the many health benefits of eggplant!
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