Stuffed Eggplants
My grandma (and mom) used to make this all the time: a big tradition in southern Italian cuisine.
The flavors are incredible and the way they combine makes you feel in Italy after a first mouthful.
Little that I realized, how high-protein and low-carb high-fat this dish can be!
Therefore, whenever I have some time and can find cheap eggplants, this dish is a must do for my post-workouts.
This is very filling too so if you are cutting you can make it as well.
So, there you have it, the authentic south Italian stuffed eggplants recipe adapted for muscle mass gains!
(I’m sure my grandma would kill me if she knew I posted her recipe hahah)
Gif Recipe
| Servings |
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- 3 eggplants
- 250 g minced meat (half pork half beef)
- 1 onion big or 2 small
- 1 clove garlic
- wine red or white
- 350 g passata di pomodoro
- 1 tbsp olive oil (15 mL)
- 20 g Parmesan cheese or Grana Padano
- salt to taste
- black pepper to taste
- basil fresh, to taste
Ingredients
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Nutrition Facts
Stuffed Eggplants
Amount Per Serving
Calories 580
Calories from Fat 297
% Daily Value*
Total Fat 33g
51%
Saturated Fat 8.6g
43%
Total Carbohydrates 32g
11%
Dietary Fiber 9g
36%
Sugars 20g
Protein 36g
72%
* Percent Daily Values are based on a 2000 calorie diet.
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- Cut the eggplants in half and remove with a spoon the interior which you are going to set aside for later
- Sprinkle salt in the inside part of the eggplant and let it drain for half hour or more
- Chop the inner part of the eggplant that you set aside before
- In a pan on medium-high heat, add the olive oil
- When it shimmers, add the pressed garlic and the chopped onion
- When the onion is translucent, slightly brown, add the minced meat
- When the meat is not pink anymore (or only slightly), add the wine and let evaporate
- When the wine is evaporated, add the chopped interior of the eggplant and stir
- If it dries up while cooking, add some water
- Add salt to taste
- Add the tomato paste and cook for around 10 min If necessary, dilute with some warm water
- As the tomato paste is mostly absorbed and there is not much liquid, turn the heat off
- Put the eggplant shells on a baking tray and fill them with the stuffing
- Sprinkle freshly grounded black pepper on top and cheese to cover
- Bake in a pre-heated oven at 180 °C / 355 °F for 10-15 minutes or when you see the cheese making a brown crust (timing might vary depending on your oven)
- For extra flavor, add basil on top
- Serve
- Buon appetito!
To increase proteins and to lower calories, increase the amount of meat and use leaner cuts.
Try also to use low-fat cheese (even though this may make the dish taste less delicious), if cutting.
Pecorino (Romano) cheese is a great substitute for Parmesan cheese in this recipe.
