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Korean spiced aubergine boats - The Lean Cook

Korean spiced aubergine boats

Korean spiced aubergine boats

My Mr loves Korean food and he keeps hinting that I should make more Korean style dishes, so one day I gave in and made this dish.

I have to admit I really enjoyed it so I am taking his cooking requests more seriously these days!


This is one of the many recipes I created when I followed the 90 Day Plan by The Body Coach. Simply use your plans ingredient amounts instead of those shown in the recipe. There are 220 Create Your Own (CYO) friendly recipes in my app and on this website.

Ingredients for 1 serving

176 g extra lean beef mince
23 g onions, chopped
95 g aubergine
1 inch piece of ginger, grated
1 garlic clove, chopped or crushed
6 g coconut oil
1 tsp dried chilli flakes
43 ml soy sauce
2 whole eggs
12 g sesame seeds
5 g fresh coriander, chopped
149 g spinach
15 g sriracha hot sauce
salt and pepper

Method

  • Pre-heat your oven to 190°C fan/400°F and line a baking sheet with non stick foil.
  • Take your aubergine and scoop out the centre and set it aside.
  • Pop the aubergine shell onto your baking sheet and bake for approximately 10-15 minutes to soften.
  • Chop the aubergine flesh into little cubes.
  • Put a frying pan onto a medium heat, add your coconut oil, mince, onion and aubergine cubes.
  • You’re looking to brown your mince and by that I mean you’re looking to create the type of crust you get on a nice steak.
  • After a few minutes the mince will have changed from pink to brown, so you’re part way there.
  • At this point add garlic, ginger and give your mince mixture a good stir to incorporate the aromatics.
  • When the ginger starts to soften you’ll notice that the mince is starting to get a little crust.
  • Now add the soy sauce and the dried chillies or Korean chilli pepper flakes and thoroughly mix everything together.
  • As the soy sauce cooks down it will start to get sticky and this is exactly what you’re looking for so taste the mince and adjust the seasoning to taste with a little salt and pepper if needed and stir in the sesame seeds and chopped coriander.
  • Spoon the mixture into your aubergine shell and when you’ve piled the mince mixture into the shell, pop it back in the oven for approximately 10 minutes.
  • Take the frying pan the mince was cooked in and put it back onto the heat.
  • Pop the spinach in and using some tongs move it around to wilt it.
  • When it’s wilted, pop the spinach onto your plate and put your frying pan back onto the heat.
  • Now fry your eggs to your liking and add it to the plate with the wilted spinach.
  • When the aubergine boat is ready, carefully add it to your plate and its at this point you would add your Sriracha sauce if you have it.

Recipe Notes

  • Make sure your mince is extra lean, less than 5% of fat per 100g.
  • Ginger is easier to grate when it’s frozen.
  • For anyone following BC plans, sriracha sauce is a little extra flourish which is TOTALLY optional but it added an extra dimension to the dish without throwing out your macros.
  • For anyone following older BC plans, I have halved the amounts for both eggs and sesame seeds to be able to include both in the recipe and not affect the macros.
  • Korean chilli pepper flakes can be used in place of the dried chilli flakes as it adds a lovely flavour to the recipe.
  • It used to be common place to salt aubergines to draw out any bitterness, but providing your aubergines are fresh there is no need to salt them before cooking.

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