Tag: aubergines

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.

How to cook baked aubergines: ideas and recipes – Italian Cuisine

Aubergines, however they are combined, become a delicious and intriguing dish, thanks to their versatility and unmistakable taste. Here are some ideas from ratatouille rolls

They have such a soft consistency and a taste so delicate that they eggplant they are one of the most pleasant vegetables to cook in this period. And how to do it if not baked, to avoid drenching them with seasonings and making them even more inviting? In fact, there are many recipes baked eggplant, served in a side dish, as an accompanying ingredient or as a main dish. To control weight without giving up a tasty meal!

How to prepare aubergines

Choose eggplant well shiny and firm, without dents on the skin. Cut off the stalk and the final part and slice or cut them into small pieces, according to the recipe you have decided to prepare. Put them in a colander with one handful of coarse salt because they lose water. Leave them like this for at least 30 minutes and then rinse them well. This operation is to remove the slightly bitter aftertaste. If there is too much pulp, take it away. Dry them with absorbent paper and prepare them for your recipe. For baking in the oven both long and round aubergines are recommended.

Could it be interesting for you: An eggplant parmigiana perfectly done

Recommended pairings

Aromatic herbs, cheeses, tomatoes, rice, fish and carnand: baked aubergines can be paired with lots of foods, for an always tasty and appetizing result. You can cut them into wedges and season with a little oil and chopped basil and marjoram and serve as a finger food, or pass into one batter made of flour and eggs and serve very hot as an appetizer. Dug and stuffed with mozzarella and tomato become a single dish with Mediterranean flavors, as well as sliced and filled with chopped capers, scamorza cheese and an anchovy fillet, become an irresistible roulade. Here from our archive, a few suggestions to bring them to the table!

Some recipes and above our ideas!

Tuna and provenÃ§al vegetable crumble

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Serves: 4
Prep time: 10 mins
Cooking time: 50 mins
Total time: 1 hr
Skill level: Easy peasy
Costs: Mid-price

Not often thought of as the most glamorous of fish, this clever recipe turns those cans of tuna that have been sitting at the back of the food cupboard into a quick, simple and tasty family meal. Combining juicy tuna and provençal vegetables covered in a cheesy golden crust, this dish bursts with fresh flavour. But if tuna doesn’t float your boat, then it can easily be substituted for another fish or meat such as chicken, beef or pork. Or for those vegetarians out there, try throwing in additional vegetables too for a veggie crumble alternative.

Ingredients

30ml vegetable oil
2 garlic cloves, finely chopped
1 onion, peeled and diced
100g mushrooms, chopped
1 courgette, sliced
1 red pepper, deseeded and sliced
450g tinned tuna
250g chopped tinned tomatoes
1tsp herbs de provence or mixed herbs
Salt and ground black pepper
1 vegetable stock cube
100g plain flour
50g margarine
50g cheddar cheese, grated
25g Parmesan cheese, grated
1 aubergine, sliced

That’s goodtoknow

If you want to increase the fibre content of this dish, opt for wholemeal flour instead of plain flour.

Method

Preheat oven to 180°C/350°F/Gas Mark 4. Heat some oil in a pan and fry the aubergines for 3-4 minutes on each side or until just golden. Transfer to a plate. Heat some more oil and fry the garlic for 30 seconds before adding the onion. Gently fry, for 2 minutes, until slightly softened.
Add the mushrooms, red pepper, courgette and tuna and cook for a further 2 minutes. Add the tomatoes, herbs, salt and pepper and stock cube. Stir thoroughly. Cover and cook for 15 minutes on a low heat.
For the crumble topping, rub the margarine into the flour with your fingertips until it resembles breadcrumbs. Add the cheeses and mix well.
Pour the tuna and tomato sauce mixture into a shallow, ovenproof dish and spread evenly. Arrange the aubergine slices on top of the sauce and then scatter the crumble topping evenly over the top. Bake for 20-25 minutes until light brown.

By Angela Yussuff

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