Eggplant Stackers

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The people who live in the countries bordering the Mediterranean Sea (Greece, Spain, Italy, etc.) enjoy living longer and with less chronic diseases than Americans.  Though there isn’t “a standardized” Mediterranean “diet”, some principles have been discovered and researched extensively as guidelines for healthy living, from observing the Mediterranean populations.  It’s not just about diet either!  These cultures live naturally active lives, with walking as a central part of their daily habit.  They also balance work and social communities to provide a network of emotional and mental support for each other.  Many have a strong faith that gives them peace and comfort, navigating the stress of life. And they enjoy a robust, and resveratrol filled red wine, a potent anti-oxidant with most meals.

The Mediterranean food plan is full of nutrient-rich herbs and spices, fresh vegetables, fish and seafood, beans and legumes, whole grains, fermented foods of Greek yogurt, goat cheese, and feta, and of course high-quality olive oil.  Red meat and sweets are limited.

This dish is a fun recipe using eggplant, mushrooms, and goat cheese. Layered together with some meat sauce and added parmesan to the top, for a yummy side dish, appetizer or even as a main course for a lite lunch. It can be served with a Greek salad of chopped fresh tomatoes, bell pepper, onion, and cucumber with a drizzle of vinegar and oil.  


Eggplant Stackers

Ingredients

1 large Eggplant

2 Eggs beaten together

2 tablespoons Coconut Milk

2 cups Gluten Free Cornmeal mix for fish fry

(I like to use Zatarain’s brand GF Crispy Southern Fish Fri/ Seafood Breading Mix)

1 /2 teaspoon Salt and Pepper

1 cup Avocado or Coconut Oil (use a small amount at a time)

1 cup Ground Meat with spaghetti sauce mixture

8 ounces sliced Mushroom, sautéed and minced 

4 -5 ounces Goat cheese

1/4 cup Parmesan cheese 


Instructions

  1. Cut eggplant in 1/4 inch slices. This is very thin. Check note below - YES use a ruler!

  2. Set up fry station with one pie plate for the egg wash (egg and coconut milk) and one pie plate with the 1 cup of the cornmeal mixture (use the other cup of cornmeal as needed).

  3. Dip eggplant slice into egg mixture using the dry fork

  4. Lay the egg dipped eggplant slice onto the cornmeal mixture. Lightly cover both sides, but shake off extra.

  5. Prepare 5 or 6 slices, then pan fry with avocado oil or coconut oil

  6. Repeat with all the eggplant slices

  7. Place 4 slices on the bottom of a 8 inch by 8 inch glass dish

  8. Spread with the 1/4 cup of the meat mixture (or use just tomato sauce for a no meat version)

  9. Layer another eggplant slice

  10. Spread the minced mushrooms

  11. Layer with eggplant slice

  12. Spread with the goat cheese

  13. Layer with eggplant slice

  14. Place parmesan cheese on top layer

  15. Heat thoroughly in 350* oven


Note: Here is how to cut 1/4 inch slices. Make a cut in the eggplant at the 1 inch and the 1/2 inch mark. Now slice straight down halfway between the 1/2 inch mark and the edge. That will be at the 1/4 inch mark to give you a 1/4 inch slice. Cut down at the 1/2 inch mark for the second slice. Then halfway between where the 1/2 inch mark was, but is now the edge and the 1 inch mark. That will be at the 3/4 inch mark. Lastly slice down at the original 1 inch mark. This will give you 4 slices which are 1/4 inch thick.  Repeat this process for the whole eggplant.  

I wanted these to not be too saucy with tomato, but if you would like more sauce, add the tomato sauce to every layer. 

Healthy Recipes, Side Dish, AppetizerRenee MatthewsComment