This recipe for baked eggplant boats is a delicious and nutritious alternative. They are prepared in the shape of little boats, filled with a tasty mixture of ground meat and tomato sauce, and baked until tender and the cheese melted. It is a versatile dish that combines different textures and flavors, perfect to enjoy as an appetizer or as part of a complete meal.
Baked eggplant boats
Baked eggplant boats are a delicious culinary option. The eggplants are emptied and stuffed with a mixture of ground beef, tomato and spices, then baked until the cheese melts and browns. The result is a tasty and healthy dish, perfect as a starter or main course.
5
Portions30
minute45
minute250
kcalIngredients:
2 units of medium eggplants
2 Tablespoons of oliva oil
1 glove of Chopped garlic
1/2 unit of Chopped onion
1 unit of chopped red pepper
200 grams of Ground meat (can be beef, pork or chicken)
1 can of Crushed tomato (400 g)
1 pinch of Salt and pepper to taste
1 teaspoon of Dried oregano
1/2 Cup of Grated cheese (can be mozzarella, cheddar or another of your choice)
Instructions
- Preheat the oven to 200°C.
- Wash the eggplants and cut them in half lengthwise. Carefully remove the pulp, leaving a border of approximately 1 centimeter all around. Reserve the pulp of the eggplants.
- Place the eggplant halves on a baking sheet and bake for 10 minutes to soften them slightly. Then, remove them from the oven and set them aside.
- In a large skillet, heat the olive oil over medium heat. Add the minced garlic, onion and red pepper. Cook until tender and lightly browned.
- Add the ground beef to the pan and cook until golden brown and cooked through. Add the reserved eggplant pulp and cook for a few more minutes.
- Pour the crushed tomato into the pan and season with salt, pepper and oregano. Cook over low heat for about 10-15 minutes so the flavors mix well.
- Stuff the eggplant halves with the meat and tomato mixture. Sprinkle the grated cheese on top of each boat.
- Place the filled eggplant boats on a baking sheet and bake for approximately 20-25 minutes, or until the cheese is golden and bubbly.
- Remove from the oven and let them cool slightly before serving.
Tips
- Choose fresh, firm eggplants. Make sure they don't have any dark spots or wrinkles on their skin.
- Before stuffing the eggplants, it is advisable to sprinkle them with salt and let them rest for a few minutes. This will help remove excess water and bitterness from the eggplant.
- You can customize the filling of the boats according to your preferences. Add additional vegetables like mushrooms, carrots, or spinach to add more flavor and nutrients.
- So that the eggplants are tender and cook evenly, it is important to pre-bake them before stuffing them.
- Make sure not to overfill the eggplants with the filling, as it may overflow during cooking. Leave adequate space for them to expand.
- If you want a crunchier touch on the top of the boats, you can sprinkle a little breadcrumbs before adding the grated cheese.
- Adding fresh herbs such as basil or chopped parsley at the end will give a fresh aroma and flavor to the dish.
- Let the eggplant boats cool for a few minutes before serving, as they will be very hot after coming out of the oven.
Nutritional information
- Carbohydrates 20g
- Protein 15g
- Fat 10g
- Fiber 8g
Baked eggplant boats and their health benefits
Baked eggplant boats offer several health benefits thanks to the ingredients used. Some of these benefits include:
- High fiber content: Eggplants are an excellent source of fiber, which promotes good digestion, helps control blood sugar levels and promotes the feeling of being full.
- Essential nutrients: Eggplants are rich in essential vitamins and minerals such as vitamin C, vitamin K, vitamin B6, folate, potassium and manganese, which are important for the proper functioning of the body.
- Low in calories: baked eggplant boats are a low-calorie option, which can be beneficial for weight control and general health.
- Source of antioxidants: Eggplants contain antioxidants such as polyphenols, which help fight oxidative stress and protect cells from damage caused by free radicals.
- Promoting cardiovascular health: Eggplants are rich in compounds that can help reduce cholesterol levels and improve heart health.
- Versatility in the kitchen: baked eggplant boats are a creative and healthy way to incorporate more vegetables into your diet, which can be beneficial for maintaining a balanced and varied diet.
It is important to keep in mind that these benefits are associated with the consumption of the main ingredients of the recipe and do not take into account other additional ingredients or specific preparation methods.
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Image credits: Frepik
