Today, I want to share with you a delicious baked eggplant recipe. Besides being very delicious, this meal is good for you thanks to the nutritional power of the ingredients.
Benefits of Tomatoes and Eggplants
• Tomatoes are low calorie, fat free and tasty! One medium whole tomato contains around 22 calories, 0 grams of fat, 5 grams of carbohydrates, 1 gram of dietary fiber and 1 gram of protein. Tomatoes also have vitamin C and vitamin A, iron and calcium.
• Some studies show that tomatoes can help prevent some cancers because they contain lycopene, which is what gives them the red color. Lycopene may also help to lessen exercise-induced asthma.
• Tomatoes may help prevent inflammation.
• Eggplant contains healthy antioxidants and fiber.
• Eggplant has an amazing antioxidant called nasunin. A paper published by the University of California at Berkeley reported that this antioxidant can protect brain cells from free radical damage.
Baked Eggplant Bolognese
I love Italian food and this is a tasty, antioxidant-rich, gluten-free option. It’s like a lasagna recipe without the pasta!
Ingredients:
1 eggplant (400 grams, approx)
1 cup reduced-fat mozzarella
1.5 cups homemade Italian tomato sauce
240 grams grass-fed organic ground beef meat, 90% fat
Directions:
1. Preheat oven to 450 degrees.
2. Slice the eggplant into 1/4 inch thick slices.
3. In another bowl, combine the tomato sauce with the grass-fed organic meat, and cook the meat into the sauce, so that you will have a delicious bolognese sauce.
4. In a non-stick baking dish, put a little sauce on the bottom of the dish and put a layer of eggplant to cover the bottom of the dish. Add some bolognese sauce and some mozzarella.
5. Add another layer of eggplant and continue adding the sauce and some mozzarella. Repeat until you finish adding slices of eggplant. Try to cover entire recipe with sauce and finish with all the mozzarella.
6. Turn the temperature to 400 degrees. Cover with foil and bake until cheese is melted.
7. Remove foil and bake an additional 6 minutes to broil.
8. Take it out of the oven and enjoy!
Makes 3 servings
Nutritional Information Per Serving:
Calories: 270
Fat: 10 grams
Carbohydrates: 18 grams
Protein: 28 grams
Homemade Italian Tomato Sauce
This simple recipe can add flavor to any meat, chicken, or pasta meal.
Ingredients:
840 grams canned crushed tomatoes
2 cloves smashed garlic
1/2 tbsp olive oil
1/4 chopped onion
1/2 cup finely chopped carrots
1/4 cup fat-free chicken stock
2 spoons of water
Fresh basil
Directions:
1. Sauté garlic in oil until garlic is golden brown start to add the carrots and the onion and sauté in a low temperature for 2 minutes.
2. Add all the tomatoes, the chicken broth and the water.
3. Simmer 30 to 40 minutes in low temperature.
4. Add the basil the last 5 minutes.
Makes 4 servings
Nutritional Information Per Serving:
Calories: 45
Fat: 0.9 grams
Carbohydrates: 7.5 grams
Protein: 0.1 grams
References:
http://www.fitday.com/fitness-articles/nutrition/healthy-eating/5-health-benefits-of-tomatoes.html#b
http://www.mayoclinic.com/health/lycopene/NS_patient-lycopene/DSECTION=evidence
http://www.livestrong.com/article/375628-what-are-the-benefits-of-the-vegetable-eggplant/#ixzz2frS1o3Ju
http://www.thehealthyarchive.info/2013/03/health-benefits-of-eggplant.html
