Baked aubergines: the light version for the summer – Italian Cuisine


If you are looking for a light side dish to include in your diet, you have found it. Here the tips to prepare light and very tasty aubergines

A raw eggplant of about 400 g makes little less than 100 calories, contains 25 g of carbohydrates and 4 of protein. So let's say that we could include it among the light foods, if it weren't for the fact that once cooked, we entrust them with the burden of seasonings. 100 g of fried aubergines can touch 400 calories, while they stop at 150 if gratinated. But let's take a step back and try to think of a new road, or the possibility of cooking a large 400 g eggplant (which will suffice for two people) using only two teaspoons of oil (80 calories).

The critical points

Eggplants absorb seasonings as if they were real sponges, so we must reduce their ability to absorb water by drying them a little with coarse salt after cutting them. Once removed, we can proceed with the dressing that can be optimized with the classic brine technique. We then mix oil, water and other ingredients such as lemon juice to help us create an easily dilutable emulsion.

The extra trick

We already knew that baking paper was precious to save time and effort. And we also know that it is useful to prevent foods from burning after sticking to the pan. From a light point of view however, perhaps we had not considered the fact that it is a real resource to avoid having to grease our foods that bake in the oven. Baking paper = less than half of the seasonings, to simplify.

The useful tool

To distribute the emulsion as best as possible, use a special brush. Preparing the sauce in a bowl, you can easily season the food to be cooked, making small quantities of oil sufficient.

The recipe for light eggplant

Ingredients: An aubergine, oregano, chilli pepper, garlic, lemon juice, a few leaves of fresh mint, extra virgin olive oil, salt

Procedure: Reduce the aubergine in small cubes, prepare an emulsion with two teaspoons of oil, a tablespoon of water and half a teaspoon of lemon juice. Add garlic, chilli and mix. Coat a plate with baking paper, spread the eggplant and brush it with the emulsion. At this point, salt and bake in a preheated oven at 150 degrees for about 25 minutes. Remove from the oven, decorate to taste with fresh mint leaves and serve warm.

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