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
Total cost: $28.00 / $7.00 per serve
(at time of publication)
Ingredients
- 1 eggplant, cut into 8 slices lengthways
- 500g lean beef mince
- 1 onion, finely chopped
- 3 tablespoons sun-dried tomato pesto
- 400g cherry tomatoes
- 400g can chickpeas, rinsed and drained
- 3 courgettes, julienned or peeled into ribbons
- 75g grated parmesan
Instructions
- 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 405cal
-
Kilojoules 1690kJ
-
Protein 42g
-
Total fat 15g
-
–Saturated fat 6g
-
Carbohydrates 20g
-
–Sugars 10g
-
Dietary fibre 9g
-
Sodium 340mg
-
Calcium 260mg
-
Iron 4.5mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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2 comments on Mediterranean mince and eggplant bake
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LATEST ADVICE
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.
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