Speedy Aubergine Parmigiana – 412 calories

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I thought I’d try out this new idea for aubergine parmigiana, which roasts the aubergine halves – rather than slicing and pan frying (which adds many more minutes to the preparation).

I think I’m on to something! Much easier, saves on the quantity of oil and just as tasty!

Preparation Time: 45 mins

Cooking Time: 60 mins

Serves: 2

Calories per serving: 412

Ingredients

Onions – 77g

Tomatoes, Chopped, in Rich Tomato Juice – ½ Can/200g

Garlic, Raw, Average – 1 Clove/3g

Parmesan Cheese – 20g

Breadcrumbs, Panko – 1 Serving/30g

Oregano, Dried – ¼ Tbsp/1.25g

Aubergine, Raw – 350g

Mozzarella Cheese, Half Fat – 125g

Sugar, Granulated – ½ Tsp/2.5g

Tomato Puree, Double Concentrate – 12g

Avocado Oil -13ml

Cheese, Soft, 50% Less Fat – 70g

Olive Oil – 6ml

Fresh Basil – 15 leaves/7.5g

Method

Preparation: Peel and finely dice onion. Peel and finely chop garlic. Grate the parmesan and mix in a bowl with the breadcrumbs.

Remove the stalks from the aubergines, cut them in half lengthwise. Score the flesh deeply into small diamonds, being careful not to break through the skin. Heat the oven to 200 degrees.

Place the aubergines, skin side down, side by side in an oven proof shallow baking dish. Drizzle over the avocado oil and brush quickly over the cut uppermost surface until fully coated. Sprinkle with a pinch of salt.

Place the aubergines into the hot oven and roast for around 30 minutes until softened and golden brown.

Whilst the aubergines are roasting, heat a large non-stick frying pan. Add the olive oil. Once hot, add the onion and fry for about 10-15 minutes – until softened. Do not allow to brown more than to a golden colour. Then add the garlic and cook for 10 minutes, until the onion is soft and the garlic has a tiny bit of colour.

Add tinned tomatoes and tomato puree to the onion and garlic. Add the oregano and sugar. Give the mixture a good stir, lower the heat and cook for a further 15 minutes.

When the tomato sauce is reduced and sweet, season it carefully with salt, pepper.

Once the aubergines are roasted, spoon the tomato mixture over the top. Lay over the whole basil leaves in an even layer.

Place the soft cheese in small blobs over the top of the tomato mixture.

Drain and slice the Mozzarella and lay the slices over the aubergine. Sprinkle the breadcrumbs and grated Parmesan over the top.

Place the dish in the oven and bake at 200C/375F/gas 5 for 20 – 30 minutes until golden, crisp and bubbly. It’s best eaten straight away, but it can also be served cold.

You can make this dish using courgettes or fennel in place of the aubergines.

Nutrition Data Per Serving

Calories (kcal) 412

Protein (g) 26

Carbohydrate (g) 26.8

Fat (g) 22.7

Fruit & Veg 3.7

Fibre (g) 5.4

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