Serves 1 · Prep 20 min · Cook 45 min · 770 calories per serving
Tender eggplant halves filled with a savory mixture of ground meat, herbs, and cheese, then baked until golden and bubbly.
Why it's healthy
This dish offers a balanced macronutrient profile with protein from ground meat for muscle repair and complex carbohydrates from eggplant. Eggplant is a low-calorie vegetable rich in dietary fiber, aiding digestion and satiety. Its purple skin contains nasunin, an antioxidant that may protect brain cells. Olive oil provides heart-healthy monounsaturated fats, while tomatoes contribute lycopene, another powerful antioxidant. Parmesan and mozzarella add calcium, crucial for bone health. This recipe combines vegetables, protein, and healthy fats into a single, satisfying meal, though portion control is key due to its calorie density from cheese and meat.
Ingredients
1 medium eggplant
1 tbsp olive oil
1 clove garlic, minced
1/4 small onion, finely chopped
100g ground beef or Italian sausage
1/4 cup seasoned breadcrumbs
1/4 cup grated Parmesan cheese
1 tbsp chopped fresh parsley
1/2 tsp dried oregano
1/4 cup tomato sauce
Salt and black pepper to taste
1/4 cup shredded mozzarella cheese
Instructions
Preheat oven to 200°C (400°F). Cut the eggplant in half lengthwise.
Carefully scoop out the flesh, leaving a 1/2-inch border. Chop the scooped-out flesh.
Brush the eggplant shells with olive oil, season with salt and pepper, and bake for 15-20 minutes until slightly tender.
While the shells bake, heat the remaining olive oil in a skillet. Sauté the onion and garlic until softened.
Add the ground meat and chopped eggplant flesh. Cook until the meat is browned, breaking it up with a spoon. Drain excess fat.
Remove from heat. Stir in the breadcrumbs, Parmesan, parsley, oregano, tomato sauce, salt, and pepper.
Fill the pre-baked eggplant shells with the meat mixture.
Top with shredded mozzarella cheese.
Bake for another 20-25 minutes, or until the filling is heated through and the cheese is melted and bubbly.