Aubergine & Feta Skillet

A simple Mediterranean-style skillet of tender aubergine slices sautéed with fresh tomatoes, finished with crumbled feta and a drizzle of olive oil.

Ingredients

  • 2 medium aubergines, sliced
  • 150g feta cheese, crumbled
  • 2 tomatoes, diced
  • 1 tbsp olive oil
  • Salt and pepper to taste
  • Fresh parsley or basil to garnish (optional)

Instructions

  1. Heat olive oil in a skillet over medium heat.
  2. Add aubergine slices and cook for 5–7 minutes, turning occasionally, until softened and lightly golden.
  3. Stir in diced tomatoes, season with salt and pepper, and cook for another 3 minutes until tomatoes break down slightly.
  4. Reduce heat, sprinkle feta cheese evenly over the mixture and cook for 2 more minutes until cheese softens.
  5. Garnish with fresh herbs if desired and serve warm.

Notes

  • Keeps spices minimal — no curry or heavy seasoning.
  • Pairs well with a slice of whole grain bread.
  • Portion for two people.

Variations

  • Add a handful of baby spinach in step 3 for extra greens.
  • Swap feta for halloumi slices pan-fried separately and placed on top.
  • Add sliced olives for a saltier Mediterranean twist.
  • Stir in a small can of chickpeas to make it more filling.
  • Finish with a dollop of low-fat Greek yogurt instead of feta for a lighter version.

Nutrients Estimate

Ingredient Calories (kcal) Fibre (g) Protein (g) Fat (g) Key Micronutrients
2 medium aubergines (400g) 100 10 4 0.5 Potassium, B6, Folate
150g feta cheese (light) 280 0 18 22 Calcium, Phosphorus, B12
2 tomatoes (200g) 36 2 2 0.2 Vitamin C, Lycopene, Potassium
1 tbsp olive oil (15ml) 120 0 0 14 Vitamin E, polyphenols
Fresh herbs (5g) 2 0.2 0.2 0 Vitamin K, Folate
Total (2 portions) 538 12.2 24.2 36.7
Per portion 269 6.1 12.1 18.4

Blood sugar note: Aubergine has a very low glycaemic index (~15). Combined with fibre, protein from feta and healthy fats, this dish triggers a slow, stable blood sugar response.