Layered Eggplant Tomato Parmesan Bake
Thinly sliced eggplant layered with fresh tomatoes and a light sprinkle of parmesan cheese, baked until tender and lightly golden for a simple, low-carb vegetarian dish.
Ingredients
- 2 medium eggplants, sliced into 1/4-inch rounds
- 4 medium tomatoes, sliced into 1/4-inch rounds
- 100g grated parmesan cheese (low-fat if available)
- 2 tbsp olive oil
- 1 tsp dried oregano
- Salt and black pepper to taste
- Fresh basil leaves for garnish (optional)
Instructions
- Preheat oven to 200°C (400°F). Brush a baking dish lightly with 1 tbsp olive oil.
- Layer half the eggplant slices in the dish, slightly overlapping. Season with salt, pepper, and a sprinkle of oregano. Add a layer of tomato slices on top.
- Repeat with remaining eggplant and tomatoes, ending with eggplant on top. Drizzle with remaining olive oil and sprinkle evenly with parmesan cheese.
- Bake for 25-30 minutes until eggplant is tender and top is golden. Let rest for 5 minutes before serving. Garnish with basil if desired.
- Serves 2 as a main dish.
Notes
- This dish promotes a slow blood sugar response with its vegetable focus and minimal dairy. Use low-fat parmesan to keep it light.
- Pair with a side salad for added fiber.
Recipe Variations
- Cheesy Upgrade: Swap parmesan for crumbled low-fat feta for a tangier flavor.
- Herb Boost: Add a layer of thinly sliced onions between eggplant and tomatoes for subtle sweetness.
- Protein Add-In: Top with a poached egg per serving for extra satiety without heaviness.