Ingredients
Serves Two
400g tin chickpeas, drained and rinsed
2 tbsp olive oil, plus extra if needed
½ tsp sea salt, plus extra for sprinkling
2 garlic cloves, crushed
175g/6oz green beans
125g/4½oz reduced-fat mozzarella, roughly torn
25g/1oz panko breadcrumbs
1 red chilli, deseeded and finely chopped
25g/1oz fresh flat-leaf parsley, finely chopped, to garnish
Method
1. Preheat the oven to 220C/200C Fan/Gas 7.
2. Without cutting all the way through, cut cross-hatches into the aubergine flesh. Put into a roasting tin with the chickpeas, olive oil, salt and garlic. Mix thoroughly to combine. Roast for 20 minutes.
3. Reduce the oven to 200C/180C Fan/Gas 6.
4. Add the green beans to the tin and mix to coat in the oil, adding a little more if needed. Cover the aubergine flesh with the torn mozzarella, a pinch of sea salt, the panko breadcrumbs and half the chilli. Cook for a further 30 minutes, or until the topping is crisp and golden and the aubergine flesh is soft.
5. Garnish with the remaining chilli and parsley and serve immediately.
Each serving provides
27g protein, 37g carbohydrates, 23g fat, 17g fibre, 3g salt.
“Aubergines/eggplants
Are high in fibre and are recommended for those managing type 2 diabetes or managing weight concerns. Initial studies indicate that phenolic-enriched extracts of eggplant may help in controlling glucose absorption, beneficial for managing type 2 diabetes and reducing associated high blood pressure (hypertension). Aubergines may also help to lower LDL (bad) cholesterol levels. These positive effects are likely to be down to nasunin and other phytochemicals in aubergines.
Aubergines are a member of the nightshade family (Solanaceae), which includes bell peppers, tomatoes and potatoes. Research suggests a link between aggravated arthritic symptoms and the consumption of these types of foods. However, to date there have been no case-controlled studies to confirm these findings, although some individuals report that when avoiding or limiting these nightshade-family vegetables they experience some relief from their arthritic symptoms.
Aubergines contain significant amounts of oxalate. Individuals with a history of oxalate-containing kidney stones should avoid overconsuming them.”
~ wishing you a happy day ~
Dear reader, we bring a variety of articles, studies etc. plus recent news/views and recipe ideas to this blog, we hope something for everyone to read and enjoy. Please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.
All the best Jan
