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When it comes to healthy eating, incorporating vegetables into our meals is essential. They provide vital nutrients, antioxidants, and fiber, which promote good digestion and overall well-being. One delicious and nutritious dish that highlights the beauty of vegetables is Light Aubergine Parmigiana.
Traditionally, Parmigiana consists of layers of breaded and fried eggplant, mozzarella cheese, and tomato sauce, making it a flavorful but calorie-laden treat. However, this lighter version allows you to indulge in the flavors of the classic dish without sacrificing your health goals.
To make this dish, you will need the following ingredients:
– 2 large aubergines (eggplants)
– 2 cups of tomato sauce (homemade or store-bought)
– 1 cup of grated mozzarella cheese
– ¼ cup of grated parmesan cheese
– 2 tablespoons of olive oil
– 2 garlic cloves, minced
– 1 teaspoon of dried oregano
– Salt and pepper to taste
– Fresh basil leaves for garnish
To start, preheat your oven to 200°C (400°F). Cut the aubergines into rounds of approximately half an inch thick. Sprinkle them with salt and leave them to rest on a baking tray for about 15 minutes. This process helps remove any bitterness from the aubergines.
After 15 minutes, gently pat the aubergines dry with a paper towel to remove excess moisture. Brush each round with olive oil and place them on a baking sheet. Bake in the preheated oven for around 15 minutes or until they become soft and slightly golden brown.
While the aubergines are baking, you can prepare the tomato sauce. Heat the remaining olive oil in a saucepan over medium heat. Add the minced garlic and sauté until fragrant. Pour in the tomato sauce, dried oregano, salt, and pepper. Let the sauce simmer for about 10 minutes, allowing the flavors to meld together.
Once the aubergines are cooked and the sauce is ready, it’s time to assemble the dish. Spread a thin layer of tomato sauce at the bottom of a baking dish. Arrange a single layer of the baked aubergine rounds on top, followed by another layer of tomato sauce. Sprinkle mozzarella and parmesan cheese over the sauce. Repeat these layers until you run out of ingredients, ending with a layer of cheese.
Bake the dish uncovered for approximately 20 minutes or until the cheese is bubbly and golden brown. Once cooked, remove from the oven and let it rest for a few minutes before serving. Garnish with fresh basil leaves for an added touch of freshness and flavor.
Light Aubergine Parmigiana pairs perfectly with a refreshing salad. You can create a simple green salad with mixed lettuce leaves, cherry tomatoes, cucumber, and a drizzle of balsamic vinegar and olive oil dressing. The combination of the warm and cheesy aubergine dish with the crispness of the salad creates a satisfying and well-rounded meal.
This healthy twist on the classic Parmigiana proves that eating well doesn’t mean sacrificing taste. By substituting frying with baking and reducing the amount of cheese, you can enjoy a lighter and guilt-free version of this beloved Italian dish. So, the next time you’re craving comfort food, consider making Light Aubergine Parmigiana accompanied by a refreshing salad. Your taste buds and body will thank you!
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