The light stuffed eggplants with pasta are eggplant boats filled with whole grain pasta seasoned with eggplant pulp and tomato sauce baked in the oven.
First, I boil the halved eggplants in a pot.
Then, I proceed with baking the stuffed eggplants in the oven.
I finished with a sprinkle of Ragusano caciocavallo cheese [alternatively, use Grana, Parmesan, or mozzarella] grated to enhance the flavor and bake.
! By using the cheese in the full amount expected by your dietary plan, you can transform the light stuffed eggplants with pasta into a one-dish meal that concentrates the characteristics of a balanced meal into a single serving.
The eggplants, rich in water and fiber, are vegetables that lend themselves to tasty preparations.
In season from June to September.
Choose eggplants with a green stem and firm to the touch, with smooth and taut skin without bruises, with a uniform color regardless of the variety, shape [round or oval], and color [purple, black, white, red, striped].
- Difficulty: Medium
- Cost: Economical
- Preparation time: 30 Minutes
- Portions: 2 People
- Cooking methods: Boiling, Electric Oven
- Cuisine: Italian
Ingredients
- 2 berries small or medium black oval eggplants
- as needed water
- 1 pinch salt
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- leaves basil
- as needed tomato sauce (homemade)
- as needed oregano
- as needed Ragusano caciocavallo (grated)
- 160 g whole grain square spaghetti
- 1 tablespoon tomato sauce (homemade)
- as needed caciocavallo (grated)
- 1 pinch mixed peppercorns (with grinder)
Suggested Tools
- 1 Knife
- 1 Cutting Board
- 1 Pot
- 1 Colander
- 1 Chopper or Mixer
- 1 Bowl
- 1 Baking Tray 10×11.4 inches
- 1 sheet of parchment paper
Preparation
The success of the recipe heavily depends on the freshness and quality of the berry.
Thoroughly wash the eggplants with the skin on and cut them in half lengthwise, including the stem.
Bring salted water to a boil in a pot.
Immerse the eggplants and let them cook for 10 minutes.Drain the eggplants and cool them under running water.
Gently scoop out each berry with a knife, collecting the pulp in a colander.
Squeeze the pulp.
Season the hollowed eggplants with a pinch of salt and turn them upside down.In the mixer, add:
• eggplant pulp;
• a pinch of salt;
• a pinch of pepper;
• basil;
and chop.Transfer the chopped eggplant pulp to a bowl and add:
• a pinch of pepper;
• tomato sauce [quantity to taste];
• basil;
• oregano;
• grated cheese;
and mix.Cook the pasta al dente [it will be baked later], rinse it under running water, and drain.
For short pasta, half the time indicated on the package is enough.
For spaghetti, you need half the time indicated on the package + a few more minutes, to be able to roll them more easily.Pour the pasta into the bowl with the seasoning and mix.
Line a baking tray or a pan with a sheet of parchment paper.
Place the eggplants.
Stuff the eggplant boats with the pasta.
For spaghetti, roll them a little at a time using a fork and spoon and distribute them in the eggplant boats.! If there is leftover pasta, use a baking dish.
On the surface of each stuffed eggplant boat, distribute:
• a tablespoon of tomato sauce;
• a pinch of grated cheese;
and grind some more pepper.Briefly preheat the oven.
Bake at 392°F for about 10-20 minutes in a fan-assisted oven until a crunchy crust forms on the surface.Serve.
Your light stuffed eggplants with pasta are ready.
Enjoy your meal!
Variants
… with the same procedure, replacing the grated cheese with fresh cheese or other:
• eggplants stuffed with pasta and mozzarella;
• eggplants stuffed with pasta and ricotta;
• eggplants stuffed with pasta and light and quick meat ragout;
• eggplants stuffed with pasta and tuna.… not just pasta:
• eggplants stuffed with deamidated whole grain rice;
• eggplants stuffed with fregola;
• eggplants stuffed with couscous.
Notes
Hyperglycemia, prediabetes, and diabetes.
Find dedicated recipes here.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal must contain all nutrients: carbohydrates, proteins, fats & fibers;
• always prepare it respecting the proportions and the combinations of foods indicated in your dietary plan.
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