Mediterranean mince and eggplant bake

This low-calorie mediterranean mince and eggplant bake recipe is so easy and quick to make in 30 minutes, great for lunch or dinner, diabetes friendly, high in fibre, calcium, iron and protein, the whole family will love this one!

Serves: 4

Time to make: 30 mins

Ingredients

More weights & measures

1 eggplantaubergineX, cut into 8 slices lengthways
500g lean beef mince
1 onion, finely chopped
3 tablespoons sun-dried tomato pesto
400g cherry tomatoes
400g can chickpeagarbanzoXsgarbanzosX, rinsed and drained
3 courgettezucchiniXszucchini, summer squashX, julienned or peeled into ribbons
75g grated parmesan

Instructions

Stay Awake

Spray a griddle pan with oil and set over a medium heat. Cook eggplant slices in batches, 3-5 minutes each side, until lightly charred and tender. Set aside.
Meanwhile, heat a non-stick pan over medium-high and add mince. Cook, breaking up mince, until browned. Add onion and cook until softened. Add pesto and cook for a few more minutes. Add half the cherry tomatoes, all the chickpeas and 3/4 cup boiling water. Bring to the boil, reduce heat and simmer for 10 minutes, stirring occasionally, until thickened.
Preheat oven grill to 180°C. Bring a saucepan full of water to the boil. Place courgettes into pan for 1 minute. Drain.
In an ovenproof dish, place eggplant slices and spread mince mixture over the top. Add courgette ribbons and remaining cherry tomatoes. Top with parmesan. Grill for 5 minutes or until cheese is melted. Garnish with fresh basil if you like.

HFG tip

Nutrition Info (per serve)

Calories 405 cal

Kilojoules 1690 kJ

Protein 42 g

Total fat 15 g

Saturated fat 6 g

Carbohydrates 20 g

Sugar 10 g

Dietary fibre 9 g

Sodium 340 mg

Calcium 260 mg

Iron 4.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

First published: Nov 2017

2 comments on Mediterranean mince and eggplant bake

Carolyn OSullivan January 12, 2022 at 9:03 pm #

Hi, I used fresh cherry tomatoes, was that the food writer’s intention?
Overall this dish lacked flavour for us, too bland for our palates.

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- Jen deMontalk January 21, 2022 at 12:32 pm #
  
  Hi Carolyn
  Thanks for your feedback. Yes, the writer intended for fresh tomatoes to be used, although you could use canned cherry tomatoes. I’m sorry you found it bland. The recipe is one of our low-sodium ones, so might be more suited to people who are used to that. You could try adding some flavour with fresh herbs or even chilli, if you like a bit of spice.
  Warm regards
  Jenny de Montalk, Healthy Food Guide editor
  
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