Low-Fat, Good Fat Eggplant (Aubergine) Casserole
This light and flavorful casserole is a revamped version of a classic Pennsylvania Dutch dish, now perfectly suited to fit into a healthy lifestyle. Adapted to cater to a ballet diet, this eggplant casserole is packed with wholesome ingredients and offers a combination of good fats, plenty of fiber, and essential nutrients. Rich in vegetables and completely free from “empty calories,” this dish aligns with the American Heart Association (AHA) and Diabetic Exchange guidelines, making it both nutritious and satisfying. The original recipe, courtesy of Rachel Sitler of Berwick, PA, is versatile enough to adjust based on seasonal ingredients. You can substitute squash or zucchini for eggplant if preferred, and for a slightly different flavor, a cup of tomato juice can replace the tomatoes to create a delicious spaghetti sauce or salsa base.
Servings: 3-4
Total Time: 1 Hour 15 Minutes
Prep Time: 15 Minutes
Cook Time: 1 Hour
Ingredients:
| Ingredient | Quantity |
|---|---|
| Olive Oil | 1 tablespoon |
| Eggplant | 1 medium |
| Mushrooms | 1 cup |
| Tomato Juice | 1/2 cup |
| Tomatoes | 2 medium |
| Salt | 1 1/2 teaspoons |
| Onion | 1 medium |
Nutritional Information (Per Serving):
| Nutrient | Amount |
|---|---|
| Calories | 110.3 kcal |
| Fat Content | 5.1g |
| Saturated Fat | 0.7g |
| Cholesterol | 0mg |
| Sodium | 894.5mg |
| Carbohydrates | 15.9g |
| Fiber | 7g |
| Sugars | 8.7g |
| Protein | 3.6g |
Instructions:
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Preheat the Oven: Start by preheating your oven to 350°F (175°C) to ensure it’s hot and ready for baking.
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Prepare the Vegetables: Wash and peel the eggplant, cutting it into small cubes. Slice the mushrooms and onions into thin pieces, and chop the tomatoes into small chunks. Set these aside.
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Season and Combine: In a medium-sized bowl, drizzle the olive oil over the eggplant cubes and mushrooms. Season them with salt to taste, and mix thoroughly until evenly coated.
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Transfer to Baking Dish: Pour the vegetable mixture into an unprepared baking pan. Spread them out evenly to ensure uniform cooking.
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Bake the Vegetables: Place the pan in the oven and bake for 30 minutes. The eggplant and mushrooms should soften and begin to brown slightly.
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Prepare Tomato Mixture: While the vegetables are baking, mix the onions, tomatoes, tomato juice, and salt in a separate medium bowl.
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Combine Tomato and Eggplant Mixture: After the initial 30 minutes of baking, take the pan out of the oven. Pour the prepared tomato mixture over the baked vegetables, spreading it evenly.
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Bake Again: Return the pan to the oven and continue baking for an additional 30 minutes. This step will allow the flavors to meld together beautifully, and the vegetables to fully cook through.
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Cool and Serve: Once the casserole is done, remove it from the oven and let it cool for a few minutes before serving. This will allow the dish to set and make it easier to serve.
Additional Tips:
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Flavor Variations: For a different flavor, consider adding a pinch of dried herbs like oregano or basil for an Italian touch. If you prefer a slightly more savory taste, sprinkle some grated Parmesan cheese on top before baking for a hint of cheese flavor.
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Substitute Ingredients: If eggplant is not in season, you can easily substitute it with zucchini or squash. Both options will provide a similar texture and mild flavor, making them a great option for this casserole.
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Storage: Leftovers can be stored in the fridge for up to 4 days. Simply cover the casserole and place it in an airtight container. To reheat, warm it in the oven or microwave until heated through.
This Low-Fat, Good Fat Eggplant Casserole is a wonderfully light, heart-healthy meal that can be enjoyed on its own or served as a side dish. With a 4.5-star rating based on 14 reviews, it’s a crowd-pleaser that doesn’t compromise on flavor despite its low-fat profile. Whether you are following a ballet diet or just looking for a healthy, filling meal, this casserole is a satisfying and nourishing option that fits well into many dietary plans.
