The Three-Layered Aubergine Tower, also known as “Melanzane a Funghetto” in Italian cuisine, is a delightful and visually appealing dish that combines layers of thinly sliced eggplant (aubergine), tomato sauce, and mozzarella cheese. This dish is not only a treat for the taste buds but also for the eyes, making it a popular choice in Mediterranean cuisine. It’s a perfect blend of flavors and textures, with the eggplant providing a meaty and creamy consistency, the tomato sauce adding a zesty and tangy flavor, and the mozzarella cheese providing a rich and gooey finish.
History:
The exact origins of the Three-Layered Aubergine Tower are somewhat elusive, but it can be traced back to Southern Italian cuisine. Eggplants have been cultivated in the Mediterranean region for centuries, and this dish likely emerged as a way to make the most of this versatile vegetable. It’s a classic example of the Mediterranean diet, which emphasizes fresh vegetables, olive oil, and herbs. Over time, it has become a beloved dish in Italian cuisine and is enjoyed in various regions with slight variations in ingredients and preparation methods.
Components:
To prepare a Three-Layered Aubergine Tower, you will need the following components:
Ingredients:
- 2 large eggplants (aubergines)
- 2 cups of tomato sauce (homemade or store-bought)
- 2 cups of shredded mozzarella cheese
- 1/4 cup of grated Parmesan cheese
- 1/4 cup of fresh basil leaves
- 2 cloves of garlic, minced
- Olive oil
- Salt and pepper to taste
Steps to Prepare:
Here are the steps to prepare a Three-Layered Aubergine Tower:
Step 1: Preparing the Eggplants
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Start by washing and trimming the eggplants. Cut them into thin slices, about 1/4 inch thick.
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Place the eggplant slices in a colander and sprinkle them with salt. Let them sit for about 30 minutes. This helps to draw out excess moisture and reduce bitterness.
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After 30 minutes, rinse the eggplant slices and pat them dry with paper towels.
Step 2: Sautéing the Eggplants
4. In a large skillet, heat some olive oil over medium heat. Add the minced garlic and sauté for a minute until fragrant.
- Add the eggplant slices in batches, making sure not to overcrowd the skillet. Cook them until they are tender and slightly browned on both sides. Remove them from the skillet and set them aside.
Step 3: Assembling the Layers
6. Preheat your oven to 375°F (190°C).
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In a baking dish, spread a thin layer of tomato sauce.
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Place a layer of sautéed eggplant slices on top of the sauce.
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Sprinkle some shredded mozzarella cheese and grated Parmesan cheese over the eggplant.
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Add some fresh basil leaves on top of the cheese.
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Repeat the layers: tomato sauce, eggplant, cheese, and basil. You can create as many layers as you desire, typically three or four.
Step 4: Baking
12. Bake the assembled tower in the preheated oven for about 25-30 minutes or until the cheese is bubbly and golden brown.
Step 5: Serving
13. Remove the Aubergine Tower from the oven and let it cool slightly before serving.
Time Needed:
- Preparing the eggplants and assembling the dish should take approximately 30 minutes.
- Baking the Three-Layered Aubergine Tower takes around 25-30 minutes.
In total, you can expect to spend about 55-60 minutes in the kitchen to prepare this delicious Mediterranean dish. It’s a wonderful option for a special dinner or as a side dish to complement your Italian-themed meal. Enjoy!
Certainly, here are the nutrition facts and some health information for a Three-Layered Aubergine Tower based on a typical serving size:
Nutrition Facts (Approximate Values per serving):
- Calories: 250-300 calories
- Protein: 12-15 grams
- Carbohydrates: 20-25 grams
- Dietary Fiber: 6-8 grams
- Sugars: 8-10 grams
- Fat: 14-16 grams
- Saturated Fat: 5-7 grams
- Cholesterol: 20-25 milligrams
- Sodium: 500-600 milligrams
- Vitamin A: 15-20% of the Daily Value (DV)
- Vitamin C: 10-15% of DV
- Calcium: 20-25% of DV
- Iron: 10-15% of DV
Health Information:
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Low in Calories: The Three-Layered Aubergine Tower is relatively low in calories, making it a suitable option for those looking to manage their calorie intake.
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Good Source of Fiber: This dish is a good source of dietary fiber, primarily from the eggplant and tomato sauce. Fiber is important for digestive health and can help you feel full and satisfied.
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Moderate Protein: It provides a moderate amount of protein, which is essential for muscle maintenance and overall body function.
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Rich in Vitamins and Minerals: The dish contains significant amounts of vitamins A and C, which are important for immune function and skin health. It also offers calcium for strong bones and iron for oxygen transport in the body.
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Healthy Fats: The fats in this dish primarily come from olive oil and cheese. Olive oil is a source of monounsaturated fats, which are considered heart-healthy. However, it’s essential to consume fats in moderation.
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Low in Added Sugars: There is a relatively low amount of added sugars in this recipe, mainly from the tomato sauce.
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Moderate Sodium: The sodium content can vary depending on the amount of salt added during preparation. To reduce sodium intake, consider using low-sodium tomato sauce or reducing the added salt.
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Vegetarian and Gluten-Free: This dish is suitable for vegetarians and can be made gluten-free if you ensure that the tomato sauce and cheeses used are gluten-free.
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Antioxidants: The eggplant and tomato sauce provide antioxidants like anthocyanins and lycopene, which have potential health benefits, including reducing the risk of chronic diseases.
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Portion Control: While this dish offers several nutritional benefits, portion control is essential, especially if you’re monitoring calorie intake. Be mindful of serving sizes to maintain a balanced diet.
Remember that these nutritional values are approximate and can vary based on specific ingredients and portion sizes. It’s always a good idea to consult with a registered dietitian or nutritionist for personalized dietary advice and to ensure that this dish aligns with your specific health goals and dietary requirements.
