Oven dishes are not only versatile and delicious, but also quite practical. They are easy to prepare and also help with leftovers. Whether pasta or potatoes, fish or meat and of course vegetables: there are no limits to the possible combinations. Vegan, vegetarian, hearty, light, savory or sweet - everything is possible
Ingredients:
50 g Aubergines
1 Onion
1 Zehe garlic
3 EL olive oil
400 g (from the can) Tomatoes
200 g Mozzarella
20 g freshly grated Parmesan
Salt
freshly ground pepper
dried Oregano
fresh basil
Preparation for 4 people. (20 min):
Preheat the oven to 200 degrees fan (220 degrees top/bottom heat). Wash the aubergines, pat dry, clean and cut into finger-thick slices. Place on a baking tray lined with baking paper and grill in the oven for 5-7 minutes on both sides. When they take on color, the eggplants are done. Do not turn off the oven.
Meanwhile, peel the onion and garlic, cut the onion into rings and the garlic into fine cubes (if you have gastritis, leave out the onions and garlic). Wash the basil and shake dry, pluck the leaves and cut into fine strips. Carefully heat the oil in a pan and sauté the onion rings and garlic. Add the peeled tomatoes, season everything with salt, pepper, oregano and basil and simmer uncovered over low heat for 8-10 minutes. Cut the mozzarella into thin slices (if you have reflux/heartburn, use reduced-fat mozzarella). Brush a baking dish thinly with oil, pour in some tomato sauce and cover with a layer of eggplant slices. First layer a few tablespoons of tomato sauce, a few slices of mozzarella and grated Parmesan in this order. Continue this process until all the ingredients are used up. The top layer is mozzarella and parmesan. Bake in the preheated oven (center) for 15-20 minutes.
Tip:
Do not use grated Parmesan from the bag. So that the cheese can be aromatic and spicy between the aubergines and the tomato sauce, it should be freshly grated. Alternatively, a well-ripened, spicy Pecorino also tastes good.
Nutritional values per serving:
290 kcal, 16 g protein, 20 g fat, 8 g carbohydrates, 4 g fiber
Ingredient check: eggplant
Aubergines are real slimming products. 100 grams contain just 17 kilocalories. The egg fruit can score points with many healthy ingredients, including:
• Fiber - it fills you up and gets your intestines going.
• Bitter substances such as anatabine alkaloids - they relieve joint pain in osteoarthritis, arthritis and rheumatic diseases.
• Secondary plant substances - they protect our cells from attacks by free radicals, keep our vessels elastic and blood pressure stable.
Tip from the kitchen
Aubergines should always be cooked, as this is how they develop their own delicate taste. Raw and unripe eggplants can also contain the substance solanine, which can cause stomach problems.
Brainfoodmoves found the recipe and contents in the NutritionDocs newsletter from August 18, 2023.
Recommended for:
Obesity
Arthrosis
High blood pressure
Ulcerative colitis
COPD
Diabetes
Small intestinal malpopulation
Fatty liver
Fat metabolism disorders
Gastritis (with reduced-fat mozzarella, without onions and garlic)
Gout
Hemorrhoids
Metabolic syndrome
Bechterew's disease
Crohn's disease
Multiple sclerosis
Nasal polyps
Periodontitis
Potency disorder
Rheumatism
Heartburn/reflux (with reduced-fat mozzarella, without onions and garlic)
Sinusitis
Constipation
Menopausal symptoms
Celiac disease (pay attention to gluten-free labeling of industrial ingredients!)
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