Stuffed Eggplant
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Makes: 4 portions
Preparation Time: 25 mins
Cooking Time: 35 mins
Ingredients
4 medium eggplants
4 spring onions
3 large peppers (green/red/yellow or combo) chopped finely
500g lean beef mince
4 medium ripe tomatoes, diced
2-3 cloves of garlic
2 Tbsp dried oregano
2 Tbsp extra virgin olive oil
Salt and pepper to taste
Fresh oregano leaves to garnish
Method
1. Pre-heat oven to 200°C (400°F).
2. Cut each eggplant in half lengthways and scoop out all the inner flesh using a spoon leaving the skin and a layer of flesh - this will give 8 half eggplant shells.
3. Lightly brush the inside and outside of each eggplant shell with olive oil and set aside.
4. Cut the scooped out eggplant flesh into small pieces.
5. Add minced meat to a large frying pan and cook until the meat in completely cooked.
6. In a separate large pan, add the remaining olive oil and add the eggplant flesh, spring onions and garlic. Cook over high heat for 3 minutes, until vegetables are soft.
7. Add chopped peppers and then diced tomatoes to the pan with eggplant and continue to cook another 5 minutes.
8. Add the minced meat to the vegetable mixture and stir through.
9. Stir in oregano and season with salt and pepper.
10. Arrange the 8 eggplant shells side by side on a large baking tray and fill with cooked mince and vegetable mixture.
11. Bake in pre-heated oven for 15 minutes, until the eggplant shells are cooked through, but still hold their shape and the meat filling is cooked and hot right through.
12. Serve garnished with fresh oregano leaves.
This recipe can be made as a vegetarian dish, without the minced meat - just add some legumes (lentils, chickpeas, beans) to the mix to make it up for the removal of the meat and then this recipe becomes heart healthy and low in fat.
Nutrition Information (per serving)
| Amount | % Daily Value |
|
| Calories | 328 | 16.4% |
| Calories from fat | 135 | 41.2% |
| Total fat | 15.0 g | 22.1% |
| Saturated fat | 4.0 g | 19.9% |
| Cholesterol | 111 mg | 36.8% |
| Sodium | 92 mg | 3.8% |
| Carbohydrate | 7.9 g | 4.4% |
| Dietary fibre | 2.9 g | 9.7% |
| Sugars | 3.7 g | n/a |
| Protein | 39.7 g | 26.5% |
