Last Thursday was a fasting day, and I wanted a meal that was healthy and filling as well as being quite low in calories. I had a vague idea of something I was going to cook, but I wasn’t diligent at meal planning last week, so it was a bit of an experiment. Happily, the results were tasty, and thus my griddled aubergine and courgette gratin came to be.
- Griddled Aubergine and Courgette Gratin2013-04-17 12:27:18Serves 3Write a reviewPrep Time45 minCook Time30 minPrep Time45 minCook Time30 min250 calories39 g2 g7 g11 g2 g457 g176 g12 g0 g5 gNutrition FactsServing Size457gServings3Amount Per ServingCalories 250Calories from Fat 64% Daily Value *Total Fat 7g11%Saturated Fat 2g8%Trans Fat 0gPolyunsaturated Fat 1gMonounsaturated Fat 4gCholesterol 2mg1%Sodium 176mg7%Total Carbohydrates 39g13%Dietary Fiber 12g47%Sugars 12gProtein 11gVitamin A39%Vitamin C142%Calcium12%Iron16%* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.For the Filling
For the topping
- 1 aubergine, sliced thinly.
- 1 large courgette, sliced into ribbons.
- 1 tablespoon of olive oil
- 1 tin of tomatoes.
- 1 stick of celery, chopped.
- 1 onion, red or white, finely sliced.
- 1 red pepper, sliced
- 40g of red lentils
- 40g of breadcrumbs.
- The zest of 1 lemon
- 1 tablespoon of parmesan cheese.
betacalories250fat7gprotein11gcarbs39gmoreI'm Counting UFOs http://imcountingufoz.com/
- First things first, griddle your slices of aubergine and courgette. Get the pan nice and hot (so you can't hold your hand over for long) and brush the vegetables on each side with a tiny bit of olive oil to stop them sticking. Griddle on each side so you get those lovely chargrill lines. Griddle until the slices are tender. Then, put aside on a plate - it doesn't matter at all if they cool down - you could even do this before and store in the fridge.
- Fry the onion, celery and peppers in either a teaspoon of olive oil or a couple of sprays of cooking oil until they begin to turn translucent. If they start to stick or burn, add a splash of water. Then add the tinned tomatoes, and lentils and about 300mls of water. You can season and/or add in spices and dried herbs of your choice at this point. I put in some garlic granules (because I'd run out of fresh garlic), and half a teaspoon of paprika. Cook on a medium/high heat until the lentils are cooked through. This should take about half an hour.
- You want the consistency to be substantial, and not too watery, otherwise when you bake it, the breadcrumbs will soak up a lot of the fluid and you'll end up with a gloopy, sloppy mess. So keep an eye on it as the lentils are cooking. The sauce should reduce and the lentils will expand as they cook.
- As soon as the filling is cooked, it's time to construct! Spread half the filling in the bottom of a fairly shallow pie or lasagne dish. Top with half the aubergine and courgette. And then repeat the process, until you have 2 layers of sauce, and 2 layers of aubergine and courgette.
- Mix the lemon zest and parmesan cheese in with the breadcrumbs, and tip over the top of the top layer of aubergine/courgette.
- Bake at 180°C for 30 minutes, or until the breadcrumbs are golden and crispy and the sauce is bubbling under the vegetable layers.
I had this on it’s own as it was a fasting day, but for those not following the 5:2, it would be lovely with chicken or white fish, or even good quality sausages.