Grab Free Meal Plan From Here : https://ketoue.com/keto-diet-plan-for-beginners-step-by-step-guide/

Recipe Overview

Eggplant is not only a versatile vegetable loved in various cuisines around the world, but it also plays a significant role in managing blood sugar levels. This “Eggplant Blood Sugar Drops Instantly” recipe is a perfect blend of taste and health benefits, making it a must-try for those looking to balance their blood sugar. The combination of baked eggplants with a savory filling of minced meat and vegetables, enhanced by a medley of spices, results in a dish that’s both nutritious and flavorful.

Ingredients

For the Eggplants:

  • 4 eggplants
  • 4-5 tablespoons of olive oil
  • Paprika to taste
  • Salt and pepper to taste

For the Filling:

  • 500g lean minced meat (approximately 1.1 pounds)
  • 3 tomatoes
  • 1 red pepper, diced
  • 1 onion, chopped
  • 200ml water (approximately 3/4 cup plus 1 tablespoon)
  • A drizzle of olive oil
  • 25g tomato paste (approximately 2 tablespoons)
  • 4 cloves garlic, minced
  • Chili flakes (optional)
  • Spices to taste
  • Salt and pepper to taste

For Garnishing:

  • 150g grated light cheese (approximately 1 1/2 cups)
  • 2-3 sprigs chopped parsley

Preparation

1. Preparing the Eggplants

  • Trim and Peel: Trim the eggplants and peel them on the sides. Cut them lengthwise into four slices.
  • Season: In a small bowl, mix olive oil with paprika, salt, and pepper.
  • Bake: Place the eggplant slices on a baking tray lined with parchment paper. Brush them on both sides with the flavored oil mix. Bake in a preheated oven at 200°C (392°F) for 30 minutes.

2. Preparing the Filling

  • Tomato Puree: Roughly chop the tomatoes and blend them to obtain a smooth puree.
  • Sauté Aromatics: In a non-stick pan, heat a drizzle of olive oil. Add the chopped onion and minced garlic. Sauté until golden.
  • Cook Meat: Add the minced meat and cook until browned.
  • Add Vegetables and Seasonings: Stir in the diced red pepper, followed by the blended tomatoes, tomato paste, chili flakes (if using), salt, pepper, and spices. Add water and simmer for 5 minutes.

3. Stuffing the Eggplants

  • Layer: Transfer half of the baked eggplant slices to a baking tray. Top each slice with a portion of the cooked minced meat mixture.
  • Cheese: Sprinkle grated cheese over the filling.
  • Top and Repeat: Cover each filled eggplant slice with another slice of baked eggplant. Repeat the process with the remaining ingredients.

4. Final Cooking

  • Bake: Bake the stuffed eggplants in the preheated oven for 15 minutes at 200°C (392°F).
  • Garnish: Once cooked, garnish the stuffed eggplants with chopped parsley before serving.

Freezing Instructions

  1. Cool Down: Allow the stuffed eggplants to cool completely.
  2. Wrap and Pack: Individually wrap each stuffed eggplant slice in plastic wrap or aluminum foil. Place the wrapped slices in a freezer-safe container.
  3. Label and Freeze: Label the container with the date and freeze for up to 2 months.
  4. Reheat: To reheat, thaw in the refrigerator overnight. Reheat in a preheated oven at 180°C (356°F) for 15-20 minutes, or until heated through.

Nutrition Facts (Per Serving)

  • Calories: 320
  • Protein: 20g
  • Fat: 20g
  • Carbohydrates: 15g
  • Fiber: 6g
  • Sugar: 8g
  • Sodium: 500mg

Serving Suggestions

This Eggplant recipe is versatile and can be enjoyed in various ways:

  • Light Lunch: Pair it with a fresh green salad for a satisfying yet light meal.
  • Hearty Dinner: Serve with a side of quinoa, brown rice, or whole grain pasta for a more substantial meal.
  • Topping: Garnish with extra parsley and a sprinkle of grated light cheese for added flavor and visual appeal.

Final Thoughts

This eggplant recipe is more than just a delicious meal—it’s a health-conscious choice that supports blood sugar management. The combination of high-fiber eggplant, lean protein, and flavorful vegetables creates a dish that is both nourishing and satisfying. Whether you’re looking for a new dinner idea or a dish to impress guests, this recipe is sure to be a hit!

Grab Free Meal Plan From Here : https://ketoue.com/keto-diet-plan-for-beginners-step-by-step-guide/