With just three ingredients and obtaining a very healthy, easy and quick choice, we can do it Tasty aubergine dish ideal for a dinner rich in proteins and low in carbohydrates.
Eggplant stuffed with tuna
Cons 2 eggplant125 grams of ketchup and 160 grams of tuna obviously canned,we can prepare some aubergines stuffed with tuna in a very short time and solve our dinner in a healthy way.
The first thing we need to do is wrap the previously washed aubergines, separately, in transparent film; and enter them in the microwave to cook for 15 minutes at maximum power. Remove from the oven and leave to cool before unwrapping, cutting in half and discarding the pulp.We save the vegetable peel to fill later.
In a hot pan with a drizzle of extra virgin olive oil, place the chopped aubergine pulp and Mix with the tomato sauce and tuna well drained; if we wish we can also add chopped pepper and onion and season with the spices we like most.
We season, mix and sauté until you get a juicy filling but no sign of liquid.
We fill the aubergine peels with the previously prepared mixture and, if desired, sprinkle on top with breadcrumbs or grated cheese, and We put the stuffed aubergines in the oven, under the grill, not too close, heat and grill for about 10 minutes or until the top is golden.
We serve with fresh vegetables or a whole grain if we want to add quality carbohydrates to the dish, otherwise the result will be a low carbohydrate dinner. rich in quality proteins and very easy and fast.
In Vitonica | Healthy dinners: the best recipes
In Vitonica | Recipes rich in proteins
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What are the health benefits of a diet rich in vegetables and lean proteins?
Interview: Exploring Healthy Dinners with Nutrition Expert Dr. Lisa Hartman
Editor (Time.news): Welcome, Dr. Hartman! We’re excited to delve into healthy dining options that combine convenience and nutrition. Today, we’ll discuss a fantastic recipe: aubergines stuffed with tuna. Can you tell us why this dish stands out in terms of health benefits?
Dr. lisa Hartman: Thank you for having me! This aubergine dish is an excellent choice for a healthy dinner because it’s rich in protein and low in carbohydrates. The main ingredients—eggplant, tuna, and ketchup—are not only easy to prepare but also provide a balance of essential nutrients.Tuna is a great source of quality protein, and eggplants are high in fiber and low in calories, making them ideal for those looking to maintain or lose weight.
editor: It’s captivating that the dish only requires three main ingredients. Can you elaborate on how this simplicity contributes to its appeal, especially for busy individuals?
Dr. Hartman: Absolutely! In our fast-paced lives, many people struggle to find the time to cook healthy meals. This recipe is straightforward: by microwaving the eggplants and mixing the filling in one pan, you can prepare a nutritious dinner in about 30 minutes. The ease of preparation encourages healthier eating habits,which is crucial for maintaining a balanced diet.
Editor: You mentioned the use of extra virgin olive oil in the cooking process. What are the benefits of incorporating healthy fats into our meals?
Dr. hartman: Extra virgin olive oil is an excellent source of monounsaturated fats and antioxidants. It not only enhances the flavor of dishes but also supports heart health. Including healthy fats in your meals, like in this recipe, helps with the absorption of fat-soluble vitamins and improves overall nutritional intake.
Editor: The recipe also suggests adding chopped peppers and onions for extra flavor.How important is it to incorporate a variety of vegetables in our diets?
dr. Hartman: Variety is key in a healthy diet. Different vegetables provide different vitamins, minerals, and antioxidants. By adding peppers and onions,you not only boost the nutritional value of the dish but also add depth of flavor. This variety can prevent meal fatigue and encourage individuals to explore new culinary options, making healthy eating more enjoyable.
Editor: For those who may be hesitant about eggplants, what tips can you share for preparing and cooking them?
Dr. Hartman: Many people find eggplants daunting because of their texture and bitterness if not prepared correctly. It’s crucial to choose firm eggplants and cook them well, which this recipe does by using the microwave and oven. To further enhance their flavor, you can sprinkle a little salt on them post-cutting and let them sit for about 30 minutes; this draws out moisture and bitterness before cooking.
Editor: Lastly, how would you suggest serving the stuffed aubergines to create a well-balanced meal?
Dr. Hartman: Serving the stuffed aubergines with fresh vegetables is a great way to add crunch and freshness. For those needing extra carbohydrates, consider pairing them with whole grains like quinoa or brown rice. This combination will round out your meal by providing a healthier balance of macronutrients.
Editor: Thank you, Dr. Hartman, for sharing your insights with us today. It’s clear that this tasty aubergine dish is not only quick and easy to prepare but also a healthy choice for dinner.
Dr. Hartman: My pleasure! I encourage everyone to give eggplants a try; they can be a nutritional powerhouse when prepared right. Happy cooking!