Yummy Low Carb Low Fat Grilled Eggplant

I’ve always believed that healthy eating shouldn’t mean sacrificing flavor or enjoyment. For years, I’ve encountered clients and friends who felt resigned to bland, uninspiring meals when trying to manage their weight or follow specific dietary plans. I recall one gentleman, a notorious skeptic of anything labeled “diet food,” who, after a few hesitant bites of this grilled eggplant creation, declared it “surprisingly delicious” and even asked for seconds! It was a small victory, but it solidified my conviction that vibrant, satisfying dishes are absolutely possible, even within dietary constraints, and this recipe is a perfect testament to that.

Recipe Overview

• Prep Time: 15 minutes
• Cook Time: 30 minutes (grilling) + 20 minutes (baking)
• Total Time: approx. 1 hour 5 minutes
• Servings: 3
• Yield: 1 baked eggplant dish
• Dietary Type: Low Carb, Low Fat, Vegetarian

Ingredients

Here’s what you’ll need to create this delightful dish:

• 2 small eggplants
• 1 (16-ounce) package fat-free mozzarella cheese
• 1 (15-ounce) container fat-free ricotta cheese
• 6 teaspoons garlic salt
• 6 teaspoons olive oil
• 3 teaspoons parsley (dried or fresh, finely chopped)
• 2 teaspoons garlic granules
• 1-2 teaspoons black pepper (to taste)
• 1 (12-ounce) jar roasted sweet peppers, drained
• Cooking spray (such as Pam)

Equipment Needed

• George Foreman Grill (or a similar indoor grill)
• Baking dish (approximately 8×8 inches or similar size)
• Small mixing bowl
• Flat plate or shallow dish
• Knife
• Cutting board

Instructions

Let’s transform these humble ingredients into a restaurant-worthy meal:

1. Begin by preheating your oven to 350 degrees Fahrenheit. This ensures it’s ready when your eggplant is grilled and assembled.

2. In a small mixing bowl, combine the fat-free ricotta cheese with the black pepper, garlic granules, and parsley. Stir everything together until well incorporated. Cover this bowl and place it in the refrigerator while you prepare the eggplant. This allows the flavors to meld beautifully.

3. Next, prepare the eggplants. Wash them thoroughly. Then, slice the eggplants into uniform rounds, about 1/4 inch thick. Aim for consistent thickness to ensure even cooking.

4. On a flat plate or in a shallow dish, pour out the olive oil. Sprinkle the garlic salt over the olive oil. This creates your flavorful coating mixture.

5. Now, it’s time to grill. Take each eggplant slice and dip it into the olive oil and garlic salt mixture, ensuring both sides are lightly coated.

6. Place the coated eggplant slices onto your preheated George Foreman grill. Grill each slice for approximately 12 minutes. This will cook the eggplant until it’s tender and slightly charred, adding a wonderful depth of flavor. You may need to do this in batches depending on the size of your grill.

7. While the eggplant is grilling or immediately after, grease your chosen baking dish with cooking spray. This prevents sticking and ensures easy serving.

8. Begin layering your baked eggplant creation. Start by placing a single layer of the grilled eggplant slices on the bottom of the greased baking dish.

9. Next, take a spoonful of the chilled ricotta mixture and spread it evenly over the eggplant layer.

10. On top of the ricotta, place one slice of the drained roasted sweet pepper.

11. Add another layer of grilled eggplant slices over the roasted pepper.

12. You can repeat these layers to build up your dish. The recipe suggests creating up to three layers in total (eggplant, ricotta, pepper, eggplant, ricotta, pepper, eggplant).

13. Once you’ve completed your layers, top the entire dish with a generous sprinkle of the fat-free mozzarella cheese.

14. Place the assembled baking dish into your preheated oven. Bake for 20 minutes at 350 degrees Fahrenheit, or until the mozzarella cheese is melted and bubbly and the dish is heated through.

15. Once out of the oven, allow the dish to rest for a few minutes before serving. It is delicious and very simple to make!

Expert Tips & Tricks

• Eggplant Preparation: For those who find eggplant slightly bitter, you can pre-treat the slices by sprinkling them with salt and letting them sit for about 30 minutes, then patting them dry before coating and grilling. This draws out excess moisture and any potential bitterness.
• Grill Marks: Ensure your George Foreman grill is sufficiently preheated to achieve those beautiful, flavorful grill marks on the eggplant. This adds visual appeal and enhances the smoky flavor.
• Ricotta Mixture Consistency: If your ricotta mixture seems a bit too thick, you can add a tiny splash of water or even a tablespoon of the liquid from the roasted peppers to loosen it up slightly before spreading.
• Pepper Variety: While roasted sweet peppers are specified, feel free to experiment with other roasted red peppers or even Piquillo peppers for a slightly different flavor profile. Just ensure they are well-drained.
• Cheese Melt: For an extra golden, bubbly cheese topping, you can briefly place the dish under the broiler for the last minute or two of baking, watching it very closely to prevent burning.

Serving & Storage Suggestions

This Yummy Low Carb Low Fat Grilled Eggplant is best served warm, directly from the oven, allowing the cheese to be delightfully gooey. It makes a fantastic vegetarian main course or a satisfying side dish to grilled chicken or fish. A sprinkle of fresh parsley or basil just before serving can add a burst of freshness and color.

For storage, allow any leftovers to cool completely. Store them in an airtight container in the refrigerator for up to 3-4 days. To reheat, you can gently warm individual portions in the microwave or place the dish back in a low oven (around 300°F) until heated through. This dish is not recommended for freezing, as the texture of the eggplant and cheese may change.

Nutritional Information

Here’s an estimated breakdown of the nutritional content per serving. Please note that these are approximations and can vary based on specific brands and ingredient quantities.

Nutrient	Amount per Serving	% Daily Value (approx.)
Calories	320-350 kcal	16-18%
Total Fat	8-10 g	10-13%
Saturated Fat	1-2 g	5-10%
Cholesterol	10-15 mg	3-5%
Sodium	800-1000 mg	35-43%
Total Carbohydrate	20-25 g	7-9%
Dietary Fiber	6-8 g	21-28%
Sugars	8-12 g	16-24%
Protein	30-35 g	60-70%

Note: The sodium content can be higher due to the garlic salt. Consider using a reduced-sodium garlic salt alternative or adjusting the amount if sodium intake is a concern.

Variations & Substitutions

• Spice it Up: For a touch of heat, add a pinch of red pepper flakes to the ricotta mixture or a few thinly sliced jalapeños layered with the roasted peppers.
• Herb Variations: While parsley is lovely, fresh basil, oregano, or even a hint of thyme can add different aromatic dimensions to the ricotta filling.
• Different Veggies: If you don’t have roasted sweet peppers, thinly sliced zucchini or sautéed mushrooms can be used as a substitute, though they will alter the flavor profile.
• Vegan Option: For a vegan version, you would need to substitute the mozzarella and ricotta with plant-based alternatives. Ensure your chosen vegan mozzarella melts well and consider a seasoned cashew cream or silken tofu blended with herbs and nutritional yeast for the ricotta layer.

FAQs

Q: Can I grill the eggplant slices on an outdoor grill instead of a George Foreman grill?
A: Absolutely! If using an outdoor grill, make sure to oil the grates well and grill the eggplant slices over medium-high heat for about 4-6 minutes per side, until tender and marked.

Q: My eggplant slices are too watery after grilling, what did I do wrong?
A: Ensure you’re using fresh eggplants and slice them to a consistent 1/4 inch thickness. Properly preheating the George Foreman grill also helps evaporate excess moisture quickly.

Q: Can I make this dish ahead of time?
A: You can prepare the ricotta mixture and grill the eggplant a day in advance. Store them separately in the refrigerator. Assemble and bake the dish just before serving for the best texture and flavor.

Q: What can I serve with this grilled eggplant dish?
A: It pairs wonderfully with a light green salad, quinoa, or a lean protein like grilled chicken breast or fish.

Q: Is this recipe truly low carb?
A: Yes, eggplant is a low-carbohydrate vegetable, and the dish is designed to minimize high-carb ingredients. The primary carb sources will be from the eggplant and roasted peppers, which are relatively low in net carbs.

Final Thoughts

This Yummy Low Carb Low Fat Grilled Eggplant is more than just a recipe; it’s a testament to how simple, fresh ingredients can create something truly satisfying without the guilt. It’s a dish that proves dietary restrictions don’t have to mean dining dilemmas. I encourage you to try it, savor each flavorful bite, and perhaps even witness a “Mr. Nondiet” moment of your own. Share your culinary triumphs and any creative twists you discover in your kitchen – I always love hearing from fellow food enthusiasts!