LOW CARB EGGPLANT ZUCCHINI PARMIGIANA
Prep time
Cook time
Total time
Classic Italian Parmigiana made keto-friendly. A scrumptious accompaniment to any meat main course.
Author: Antya
Recipe type: Side Dish
Cuisine: Ketogenic. LCHF. Low Carb. Grain Free. Gluten Free.
Yield: 6
Ingredients
- 800g eggplants (aubergines)
- 400g zucchini (courgettes)
- 700g tomato passata (sieved tomatoes)
- 250g shredded Emmental or mozzarella or similar (packaged)
- 30g grated Parmigiano Reggiano cheese
- 2 handfuls coarse Himalayan pink salt
- splash of extra virgin olive oil
- 20g butter
- 1 garlic clove (minced)
- ¼ shallot (minced)
- ¼ tsp organic broth granules
- ¼ tsp fine Himalayan pink salt
- ¼ tsp cinnamon
- ¼ tsp nutmeg
- ¼ tsp paprika
- ¼ tsp black pepper
- small pinch of cloves
- handful of fresh or frozen parsley
- 100ml water
Instructions
- top and tail veggies, then slice them about 1 cm thick.
- place veggie slices in a big pot and cover with water, add coarse salt and bring to the boil.
- cook for 5 minutes and drain in a large colander.
- in a medium pan, sauté garlic and shallot in olive oil and butter for 1 minute.
- add passata, water, salt, broth granules and all spices.
- gently simmer for 5 minutes, then turn off heat and stir in parsley.
- pre-heat oven to 180ºC fan (170ºC static).
- in a greased ovenproof baking dish, place one layer of veggies, add ⅓ of tomato sauce and ½ of Emmental, repeat twice more.
- sprinkle Parmesan on top and bake for 30mins until golden and bubbly.
- serve with a good sprinkle of nutritional yeast for an extra B vitamin boost.
Notes
For extra crunchiness, mix grated Parmigiano with a handful of ground oats before sprinkling over the top (the carb count will be slightly increased).
Metric kitchen scales are an inexpensive yet invaluable gadget to ensure accurate measurement of ingredients. Store them upright in a cupboard or over your worktop and they'll only take up a tiny bit of space. Click HERE for the ones I use.
Metric kitchen scales are an inexpensive yet invaluable gadget to ensure accurate measurement of ingredients. Store them upright in a cupboard or over your worktop and they'll only take up a tiny bit of space. Click HERE for the ones I use.
Nutrition
Serving: ⅙ Calories: 308 Fat: 20g Net Carbs: 11g Protein: 16.5g
Recipe by Queen Keto at https://queenketo.com/low-carb-eggplant-zucchini-parmigiana/