Baked Aubergine Steak with Alfalfa & Broccoli Sprouts Salad

Baked Aubergine Steak with Alfalfa & Broccoli Sprouts Salad

Alfalfa & Broccoli Sprouts

Alfalfa & Broccoli Sprouts

I got a big bargain today, been to the town’s health shop and found one pack of super healthy salad on sale. I want to try this salad long ago, but they still a bit expensive for me, so they always made me disappointed. Today, I was so happy to have this bargain! And the package shown the weight was 100g, actually it’s quite a lot. It can  last  for few salad days! Yay!

This salad is called ‘ Alfalfa & Broccoli Sprouts‘, Scientists are discovering remarkable evidence that eating broccoli sprouts can help treat and prevent disease. The health benefits go far beyond the usual range of vitamins and minerals found in any green vegetable. Broccoli sprouts, which are young broccoli plants that look more like regular sprouts than broccoli, are especially interesting to researchers who are focusing on foods that may help prevent cancer. A chemical compound in the sprouts, sulforaphane, may treat or prevent several cancers, including prostate and breast cancers. This is a compound that may stop the growth of malignant tumors.

A study from Japan says that broccoli sprouts show evidence of protection against a rampant stomach bug that can lead to ulcers. The authors of the study go even further to suggest that eating broccoli sprouts may prevent stomach cancer. These sprouts can also chase away respiratory ailments like asthma. When you eat broccoli sprouts, your body takes on greater levels of antioxidant enzymes. These enzymes keep your airways free of tissue damage.

Alfalfa seeds come from the Alfalfa plant, which is related to the pea.  Alfalfa sprouts are an excellent addition to a weightloss plan as well as part of a normal, healthy diet. It is especially good for those who exercise as it is a complete protein and will support the regeneration of muscle tissue after exertion. The sprouted seed contains good levels of fibre, protein, Vitamin C, Vitamin A, Niacin (B3), Calcium and Iron and magnesium.  One cup of alfalfa seeds about 33g, the calories only 8, no cholesterol and no saturated fat.

Baked Aubergine Steak with Alfalfa & Broccoli Sprouts Salad

Baked Aubergine Steak with Alfalfa & Broccoli Sprouts Salad

Baked Aubergine Steak with Alfalfa & Broccoli Sprouts Salad

Ingredient: 

  •   1 Aubergine, sliced, about 1cm thickness
  •   2 Large tomatoes, sliced, about 1cm thickness
  •   2 eggs, beaten               ( optional, vegan can use soya milk, almond milk )
  •   4 tbsp fresh breadcrumbs
  •   4 tbsp seasoned flour     ( plain flour mixed with salt,  pepper, and 1 tsp of lemon zest )
  •   1/2 tbsp of Olive oil
  •   1 can chopped tomato
  •   1 clove garlic, finely chopped
  •   1/2 cup of grated cheddar cheese
  •   1/4 cup of Vegan parmesan cheese    ( I used home made one )
  •   Sea salt and freshly ground black pepper for seasoning
Baked Aubergine Steak with Melted cheese

Baked Aubergine Steak with Melted cheese

Method: 

  1. Prepared three plates, one for the seasoned flour, one for the breadcrumbs and the other one for the beaten eggs.
  2. Cut the tomato into lengthwise and set aside.
  3. Prepared a square baking oven dish.
  4. Preheat the oven to 375°F/190°C/170°C (fan oven), or gas mark 5.
  5. Cut the aubergine into lengthwise 1cm thickness, dip into the flour, eggs and breadcrumbs, repeated the rest of the aubergine.
  6. Put the aubergines onto a lined baking tray and bake for about 20 minutes.
Baked Aubergine Steak

Baked Aubergine Steak

  1. Transfer one of  the prepared aubergine into the baking dish, then followed with one slice tomato, repeated the remaining. You can lined the aubergine and the tomato flat on the baking dish, but I liked to put them stand up this time.
  2. Cook the canned tomato with olive oil, with the chopped garlic, a bit of sugar and salt for seasoning.
Baked Aubergine Steak with Tomato slice

Baked Aubergine Steak with Tomato slice

  1. Pour the tomato sauce onto the aubergine, sprinkled with the grated cheddar cheese and vegan parmesan cheese.
  2. Put into the preheat oven and bake for about 30 minutes until the top golden brown.
  3. Served with your favourite salad.
Baked Aubergine Steak with Tomato slices and Red Leicester Cheese on Top

Baked Aubergine Steak with Tomato slices and Red Leicester Cheese on Top

Note: 

  • The aubergine/eggplant can deep fry, if you like, but those are too fatty so I gave up this way.
  • Not only you can use tomato, maybe use the sliced courgette or other vegetables as well.
  • Part of the information was adapted from Whfoods.
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