This recipe makes the humble aubergine (aka eggplant) into a meal with some bright tabbouleh salad on the side.
Aubergine is a great source of a wide range of vitamins and minerals, including vitamins B1, B3, B6 and E, choline, folate, copper, iron, magnesium and potassium.
A generous dose of parsley adds heaps of folate, vitamins A, C and K1, as well as more iron and potassium, while the tomato adds even more vitamins A and C.
The cream cheese adds a little bit of luxurious fat, but you could use cottage cheese for more protein, sour cream if you’re feeling a little more indulgent or omit it completely if you want to keep calories low and nutrient density high.
Scorecard
- Diet Quality Score = 57%
- Satiety Index Score = 51%
- Protein % = 11%
- P:E ratio = 0.2
Macros
One serving provides 130 calories, 4 g of protein, 1 g of fat and 21 g of net carbs.
Micros
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
Ingredients
SERVES 2
- 1 large aubergine, cut in half
- 1 Tbsp preferred fat
- 1 bunch of parsley (approx. 80 g or 2.8 oz), finely chopped
- 12 cherry tomatoes, quartered
- 2 slices red onion, finely chopped
- Lemon juice and zest
- Salt and pepper
- 1 tbsp cream cheese
Directions
- Preheat oven to 180°C/356°F (bake).
- Cut the aubergine in half and score the flesh to make diamonds. Place on a baking tray and drizzle or brush with preferred fat. Sprinkle on some salt. Cover the tray with foil and bake for 30 minutes or until the flesh is soft.
- While the aubergine is cooking, prepare the salad by mixing the remaining ingredients together. Toss in the lemon juice and add salt and pepper to taste.
- Plate up the cooked aubergine and parsley salad and serve with a dollop of cream cheese.
More
- Want more amazing recipes like this that focus on satiety (feeling fuller for longer with less calories/energy) and the critical nutrients you’re probably missing? Check out our NutriBooster recipe books (including free recipe samples).
- If you want to finally lose excess weight without hunger using a guided program, including personalised satiety reports, check out the Macros Masterclass.