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.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

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

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

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.

Step 3

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.

Step 4

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.

Step 5

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.

Step 6

In a medium bowl, mix the ricotta cheese with the fresh spinach and 1/2 cup of ground almonds. Stir well to combine.

Step 7

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.

Step 8

Sprinkle the top evenly with the remaining ground almonds and grated Parmesan cheese.

Step 9

Bake the casserole in the preheated oven for 25-30 minutes or until bubbly and golden on top.

Step 10

Allow the casserole to cool for 5 minutes before serving. Enjoy!

Nutrition Facts

Serving size	(1653.9g)

Amount per serving	% Daily Value*
Calories	1754.2

Total Fat 119.5g	0%
Saturated Fat 29.3g	0%
Polyunsaturated Fat 3.4g
Cholesterol 134.2mg	0%
Sodium 4242.4mg	0%
Total Carbohydrate 96.0g	0%
Dietary Fiber 38.1g	0%
Total Sugars 37.6g
Protein 89.6g	0%

Vitamin D 0IU	0%
Calcium 1828.4mg	0%
Iron 13.0mg	0%
Potassium 4755.3mg	0%

*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.

Source of Calories

Fat: 59.2%

Protein: 19.7%

Carbs: 21.1%