Mediterranean Diet Adaptations for PCOS Management
Learn how to customize the Mediterranean diet for PCOS management with specific adaptations that address insulin resistance, inflammation, and hormone balance.
Lunch: Stuffed Eggplant
Stuffed Eggplant
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6 slender eggplants (such as Japanese eggplants), about 7 inches long (about 2 lbs / 900 gr)
4 tablespoons olive oil, divided
2 medium red onions, chopped
4 garlic cloves, minced
3 tablespoons chopped fresh parsley
1 green bell pepper, seeded and chopped
4 tomatoes, chopped
1 teaspoon, raw coconut palm sugar*
1 teaspoon ground cumin
1 tablespoon tomato paste
Fine grain salt
Ground black pepper
*or brown sugar
Instructions
Preheat the oven to 450°F (230°C) and place a rack in the middle.
Line a baking sheet with foil or parchment and brush with olive oil.
Using a vegetable peeler, remove wide strips of the eggplants' skin.
Cut the eggplants open lengthwise, but don't slice completely through them. Sprinkle a big pinch of salt inside each eggplant, then set them all in a colander and let rest for about 30 minutes.
Place on the baking sheet and bake for 20 minutes, until the outer skin begins to shrivel. Remove from the oven and set aside.
In the meantime, heat 2 tablespoons of the olive oil over medium heat in a large skillet and add the onions.
Cook, stirring occasionally, for a few minutes, then add the bell pepper and garlic. Continue to cook until the vegetables are tender and have collapsed, about 10 minutes. Season with salt and pepper, then stir in the chopped tomato, sugar, cumin, tomato paste and parsley.
Cook for further 5 minutes, until fragrant. Set aside.
Reduce oven temperature 350°F (180°C).
Arrange the eggplants in the baking dish so that each one is butterflied open. Season with salt and fill with the onion and tomato mixture.
Drizzle with remaining olive oil, add two tablespoons of water to the baking dish and bake for about 40 to 45 minutes.
By the end of cooking the eggplants should be practically flat and the liquid in the pan slightly caramelized.
Serve warm or at room temperature, with a spoonful of the pan juices drizzled over the eggplant.
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Get it now →Nutrition Facts
Serving Size: 6
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 116 kcal | ||
| Fat 12 g | ||
| Carbohydrate 11 g | ||
| Protein 3 g | ||
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