Monday, August 07, 2006

Lunch Monday 7 August - Aubergine Marinara

Aubergine Marinara
1 aubergine (about 400g)
1 serving marinara sauce (see below)
50g grated cheese
a couple of fresh basil leaves

Peel the aubergine and cut into "steaks". Sprinkle each side with salt and leave to stand an hour, so that the brown juices seep out of the aubergine. Roll each steak up and give it a firm but gentle squeeze to get all the moisture out.

Spray a non-stick skillet with a little olive oil and fry the aubergine steaks until the are nicely browned on each side.

Add the marinara sauce to the skillet, cover and simmer over low heat for about 20 mins, until the aubergines have soaked up most of the sauce.

Sprinkle the grated cheese on top and top under the grill to melt and bubble.

Top with a chiffonade of fresh basil.

Calories (kcal) 336.8
Protein (g) 18.4
Carbohydrate (g) 16.4
Fat (g) 22.5
Fibre (g) 9.2

Marinara Sauce
2 medium onions, chopped (about 180g)
4 cloves of garlic, crushed
1 tablespoon olive oil
1 400g can peeled plum tomatoes in juice
1 heaped tablespoon (about 25g) tomato puree
1 teaspoon dried marjoram
1 teaspoon dried oregano
salt & pepper to taste
handful fresh basil, torn up (about 10g)

Fry the onions and garlic in olive oil until soft and translucent. Add the tomatoes, tomato puree and dried herbs. Cover and simmer over low heat for about 30 mins. Stir occasionally and break up the tomatoes with a fork. Check the seasoning and add salt & pepper if desired. Add the fresh basil just before serving.

Makes 4 servings of about 1/2 cup each

Nutrition Data per serving
Calories (kcal) 74.2
Carbohydrate (g) 7.9
Protein (g) 2.4
Fat (g) 3.8
Fibre (g) 1.5