Eggplant Rollatini and Meatballs

By Suzanne Anderson April 10, 2023 18 mins read 258 Views

For 2 servings

Ingredients

Eggplant
1 medium eggplant, about 1 lb, peeled and sliced
Salt
Olive oil

Filling
1 cup of ricotta cheese
1 ½ tablespoons grated Parmesan cheese,
1/4 cup of freshly shredded mozzarella 2 tablespoons chopped fresh parsley
1 egg
Salt and pepper

Marinara Sauce

2 tablespoons olive oil
2 cloves of garlic, minced
¼ cup finely chopped onion
28 oz. can whole tomatoes, crushed by hand
2 tablespoons tomato paste
1 tablespoon dried Italian seasoning
Salt and pepper to taste
1/4 teaspoon red pepper flakes

Directions

For the sauce
Heat oil in a sautépan and cook the onion until soft. Add the remaining ingredients.
Let the sauce simmer for 30 minutes. Keep warm.

For the eggplant

Brush slices with olive oil and place on a baking sheet. Roast in a 400-degree F oven for 20 minutes, flipping eggplant halfway through cooking.

Combine the filling ingredients in a medium bowl.

When the eggplant has cooled for about 10 minutes, begin the rolling process. On each slice, put about 2 tablespoons of ricotta cheese mixture. Spread it on the eggplant and then roll. Repeat with all eggplant slices.

Coat the bottom of a deep baking dish with Marinara sauce. Start placing the rolled eggplants in the baking dish. Pour sauce on top of the eggplant. Sprinkle some more grated cheese on top.

Bake in a 400-degree oven for about 30 minutes.

Meatballs

1 lb lean ground beef {or any ground meat you prefer}
1 cup dried bread crumbs
2 eggs
3 tablespoons heavy cream
1/3 cup grated pecorino Romano
4 tablespoons shallots, minced
2 tablespoons dried Italian Seasoning

Directions

Working with your hands, combine all ingredients and let sit in the refrigerator for one hour.
Use a muffin scoop to form the meatballs. Roll until smooth. Place on a baking sheet and bake the meatballs in a 350-degree F oven until brown all over, about 30 minutes. Add the meatballs to the Marinara Sauce in the recipe above and heat over low for about 30 minutes.

By: Jovina Coughlin
Title: Eggplant Rollatini and Meatballs
Sourced From: jovinacooksitalian.com/2023/04/10/eggplant-rollatini-and-meatballs/
Published Date: Mon, 10 Apr 2023 14:08:59 +0000

Frequently Asked Questions

Can the Mediterranean Food Diet be gluten free?

Yes, it is possible to adapt the Mediterranean diet to be gluten free. Whole-grain carbohydrates like wheat and barley can be replaced by gluten-free grains like millet or quinoa. As naturally gluten-free foods, fresh fruits such as melon, pear, beans, legumes or nuts should be included in the diet. People who are gluten-intolerant or have difficulty digesting dairy products may be able to benefit from lactose free options. For example, porridge can be substituted for oats and baked salmon with potatoes or bean soup as lunch. You could also roast vegetables with herbs for dinner.

What are some of the principles that underlie the Mediterranean diet?

Mediterranean lifestyle is known for its emphasis on healthy and nutritious food choices, regular exercise, and regular socializing. This diet emphasizes fruits, vegetables, whole grains, legumes, healthy fats such as olive oil and nuts, and a moderate intake of dairy products, fish, meat, and poultry. Red wine is encouraged in moderation. These are the basic principles of the Mediterranean diet:

Eat mostly plant-based foods such as fruits, vegetables, legumes, cereals, beans, seeds, and yogurt.
If possible, opt for fresh ingredients instead of pre-packaged processed food products.
To add flavor to your dishes, you can use herbs rather than salt.
Incorporate physical activity into your daily routine, like taking a walk after dinner or participating in an exercise class.
Enjoy meals with family and friends and savor the experience of sharing food.
You can practice mindful eating by paying more attention to the textures, flavors, and smells in your food. This will help you recognize when you are full and satisfied.

Is it possible to lose weight by following the Mediterranean diet

Yes, you can lose weight following the Mediterranean Diet. Because the diet focuses on whole foods like vegetables, fruits, legumes, and olive oil, it can reduce calories and provide vital nutrients for your overall health and well-being. Incorporating physical activity into this eating style can also support weight loss by burning excess calories. If you have the right mindset, it is possible to reduce high-fat processed foods, red meat, and added sugars.

Can I consume alcohol while following the Mediterranean diet?

Yes, alcohol can be enjoyed in moderation as part a Mediterranean diet. Women should drink no more than 1 glass per day and men should have 2 glasses. Drinks suitable for this include dry wines and beer as well as spirits made with natural ingredients like vodka, whiskey, or Gin. Heavy spirits like cocktails should be avoided due to their high sugar content. Drinking water and herbal teas daily can help keep your body hydrated, as well as reduce the desire to drink sugary drinks.

Is Banana permitted in the Mediterranean diet?

Yes, bananas may be eaten on the Mediterranean Diet. Bananas, a nutritious, low-calorie fruit, can provide beneficial dietary fibre, potassium, vitamin B6. Bananas can be added to salads, porridge, smoothies, and sweet potato dishes as a healthy side dish. For added protein, you can enjoy it as a snack with nuts butter like peanut or almond. To improve digestion and promote hunger when eating, you may want to pair bananas with nuts and seeds.

Statistics

The Mediterranean Diet group had a 30% lower relative risk of cardiovascular events compared to the low-fat diet group. (my.clevelandclinic.org)
Benefits of Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research. (everydayhealth.com)
1g sugar Benefits Rich in heart-healthy polyunsaturated fats, these nuts may also favourably impact your gut microbiome (and thus improve digestive health) and lower LDL cholesterol, according to a small study that included 18 healthy adults. (everydayhealth.com)
In one study, the healthiest eaters at age 50 had a nearly 90% lower risk of dementia than those with the least healthy diets. (heart.org)

External Links

How To

How to Live a Healthy Lifestyle by adopting a Mediterranean Diet

The Mediterranean Diet, a dietary pattern that is inspired by traditional Mediterranean cuisines, is based on the Mediterranean Sea's traditional cuisines. It emphasizes healthy fats. Whole grains, legumes, fresh fruits and veggies. The diet also includes moderate intakes of eggs, white meat, milk products, and red wines. The diet includes a lot of plant-based nutrients such as nuts, legumes, and vitamins. It is well-known that these foods offer heart health benefits due to their anti-inflammatory qualities.

The Mediterranean diet has many health benefits. It can help you live longer and have better quality of life. Evidence has also suggested that weight management and cardiovascular disease may be possible benefits. This lifestyle promotes healthy eating habits, including the promotion of healthy body composition and overall health. It also helps to reduce food cravings at random times during the day. Finally, including lots of averagely vigorous physical activity throughout your day, such as walking or biking to work and taking the stairs instead of the elevator, can further increase the health benefits of this lifestyle.

A Mediterranean diet means eating more vegetables and fruits as snacks, meals, or sides. Whole-grain alternatives to refined grains include brown rice and quinoa as well as oats and barley. For proteins, including more fish, beans, and nuts in your diet. Use olive oil as your primary cooking fat and herbs and spices to season food instead of salt. Moderate amounts of dairy products such as yogurt, cheese, milk, and milk should be consumed. Enjoy a glass of red wines on occasion, to round out the Mediterranean diet.

Changes to your daily meal plan will take time and effort. It is possible to make a transition into a healthier lifestyle by following these tips. Furthermore, learn how to increase variety in your diet, as this will help add interest from spices or different sources derived from nuts, fruits, and vegetables, so you don't get bored of any same ingredients. Last but not least, integrate grains, legumes, and high-fiber items that can help enhance satiety after meals.

The Mediterranean diet encourages you to enjoy your food and the pleasure of cooking with a healthy twist. For a more balanced diet, it is possible to make small changes in your daily intake of whole foods. This dietary change can lead to potential health benefits such as a longer life expectancy and a better quality of your life.