Eat Well Recipe: Healthy Eggplant Lasagna - Dinner

Healthy Eggplant Lasagna

Healthy Eggplant Lasagna


This low-carb alternative swaps traditional pasta sheets for roasted eggplant slices, significantly reducing the glycemic load without sacrificing the comfort of a classic lasagna.

Ingredients

  • Eggplants: 2 large, sliced into 1/2-inch thick "planks"
  • Protein: 1 lb lean ground turkey or plant-based crumbles
  • Sauce: 2 cups low-sugar marinara sauce
  • Cheese: 15 oz low-fat ricotta, 2 cups shredded mozzarella, 1/4 cup parmesan
  • Aromatics: 2 cloves garlic (minced), 1 small onion (diced)
  • Herbs: Fresh basil and 1 tsp dried oregano

Instructions

  1. Prep Eggplant: Salt the eggplant slices for 15 minutes to draw out moisture. Pat dry, lightly brush with olive oil, and roast at 200°C for 20 minutes until tender.
  2. Make Sauce: Sauté garlic and onions, add protein until browned, then stir in marinara and oregano.
  3. Assemble: Layer sauce, eggplant "noodles," ricotta, and mozzarella in a baking dish. Repeat layers.
  4. Bake: Cover with foil and bake at 190°C for 25 minutes. Remove foil and bake for another 15 minutes until bubbly.


Tips for Success & Diabetes Support

To manage diabetes effectively, the key is moisture and fibre. Squeezing the water out of the eggplant prevents a soggy lasagna and ensures a "pasta-like" texture. Use low-fat ricotta to reduce saturated fats and look for marinara sauce with no added sugar to keep blood glucose stable. Adding a layer of fresh spinach between the eggplant slices increases the fibre content, which further slows the absorption of glucose. This dish is naturally high in antioxidants like nasunin (found in eggplant skin), which helps protect cell membranes.

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This content is NOT a substitute for professional medical advice, diagnosis, or treatment.

  • Consult Your Healthcare Provider: Always seek the advice of a qualified physician, registered dietitian, or other health professional with any questions you may have regarding a medical condition, diet plan, or before starting any new eating regimen.
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