Aubergines: they’re not just a pretty face in the produce aisle. These purple beauties are packed with antioxidants, fiber, and vitamins that bring some serious health perks to the table. Their skin alone is like a tiny suit of armor made of nasunin, a rare antioxidant that helps protect your cells from stress, which means your body can fight off that dreaded “meh” feeling like a pro.
Low in calories but rich in fiber, aubergines are also great for keeping you feeling full without making you want to take a nap afterward. And the best way to get all that goodness? Roasting or grilling is ideal—it preserves their nutrients without drowning them in oil, and it caramelizes their natural sugars for that soft, smoky flavor.
So, eat up! Your cells will thank you, and you’ll get to feel both healthy and slightly mysterious—just like the aubergine itself.
Oh, I have just the recipe for you! Let’s make some classic Melanzane alla Parmigiana, or Eggplant Parmesan. This dish is cozy, savory, and every bite is like a little Italian vacation. Here’s how to do it:
Melanzane alla Parmigiana
Ingredients
- 2 large aubergines eggplants, sliced lengthwise (about 1/4 inch thick)
- Salt to taste, plus extra for salting the aubergines
- Olive oil
- 2 cups tomato passata or marinara sauce
- 2 cloves garlic minced
- 1/2 teaspoon dried oregano
- 1/2 teaspoon sugar optional, to balance acidity
- Fresh basil leaves
- 1 1/2 cups grated Parmesan cheese
- 1 1/2 cups shredded mozzarella cheese
- Freshly ground black pepper to taste
Instructions
- Salt and Drain the Aubergine:
- Place the aubergine slices in a colander and sprinkle generously with salt. Let them sit for about 30 minutes; this draws out excess moisture and any bitterness.
- Rinse the slices under cool water, then pat them dry thoroughly with paper towels.
- Prepare the Sauce:
- In a saucepan, heat a bit of olive oil and add the minced garlic. Sauté until fragrant (about 1 minute).
- Add the tomato passata or marinara, oregano, and a pinch of salt and pepper. Simmer for 15–20 minutes, stirring occasionally. Adjust seasoning to taste, and add sugar if the sauce is too acidic. Set aside.
- Pre-cook the Aubergine:
- Option 1: Pan-fry the aubergine slices in olive oil until golden on each side. Drain on paper towels.
- Option 2: For a lighter version, brush the slices lightly with olive oil, lay them on a baking sheet, and roast in a preheated oven at 400°F (200°C) for about 15–20 minutes, flipping halfway through.
- Assemble the Layers:
- In a baking dish, spread a thin layer of the tomato sauce on the bottom.
- Add a layer of aubergine slices, followed by a layer of sauce, a sprinkle of Parmesan, a bit of mozzarella, and a few basil leaves.
- Repeat the layering (aubergine, sauce, cheese, basil) until you’ve used up all the ingredients, finishing with a top layer of sauce, Parmesan, and mozzarella.
- Bake:
- Preheat your oven to 375°F (190°C).
- Cover the dish with foil and bake for 25 minutes. Then, remove the foil and bake for an additional 15 minutes or until the top is bubbly and golden brown.
- Serve:
- Let the dish cool for a few minutes before slicing. Garnish with fresh basil leaves, serve warm, and enjoy!
Notizen
- • Serve with crusty bread or a light salad to balance out the richness.
Nutrition
Modern aubergines are much less bitter than their ancestors, so salting isn’t strictly necessary anymore. Many people salt out of tradition or habit, but it’s mostly done now to reduce moisture, which helps with texture (especially if frying).
If you skip the salting step, you’ll still get delicious results, especially if you roast or bake the slices. Just make sure to pat them dry after slicing to help them cook up nicely. So, feel free to save some time—and enjoy your Melanzane alla Parmigiana salt-free!
Buon appetito! 🍆
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