I am a fan of this healthy eggplant Parmesan recipe for many reasons: So back to the light Italian cooking event, everyone was anxious to taste the difference, and mostly anxious to to see if this recipe will offer the same comfort they expect from a classic eggplant Parmesan. Stir in garlic until fragrant, 30 seconds. I used fettuccine for this recipe but linguine would work just as well. Bring to simmer . What Happens to Your Body When You Eat NutsEveryDay. or "How many meals a day should you eat?" Dip eggplant in egg whites, then in coating mix, turning to evenly coat both sides of each slice. Mahy!! It does take some time to make, but its so worth it! A very good source of fiber, eggplant also delivers other important nutrients that support the immune system, help brain function, and promote blood clotting and healthy bones. I also watched the video which included a little time shortcut. We bread our eggplant slices then spray them with cooking spray and bake them in the oven instead of frying them in the pan. Learn more about Mailchimp's privacy practices here. Its one of my favorite pestos ever Hope you make this soon , Your email address will not be published. Eggplant Parmesan Pasta Serving Size: 1 g 520 Cal 37% 48g Carbs 45% 26g Fat 18% 23g Protein Track macros, calories, and more with MyFitnessPal. Put 1/2 cup sauce on the bottom of a 9x12 baking dish, add 1/3 of eggplant to cover the bottom of the dish. Adjust to pressure-cook on high for 45 minutes. Set a large pot of salted water to boil. What a fantastic flavor combination! with detailed nutritional information including calories, fat and protein for each serving size. It should not be considered a substitute for a professional nutritionists advice. I used pasta sauce and added sauted onions and mushrooms and served it on WW pasta, but other than that followed the recipe. As good as any recipe I've made or even eaten out. This is a keeper. these links. I love that, after doing the recipe just once, I could do it from my head (not usually so easy for me!). Cover with foil, ensuring that foil does not touch the top of the eggplant parmesan. Two-three at a time, dip the eggplant slices in the batter, then carefully lower into the hot oil. I also mixed Italian bread crumbs and panko for the eggplant coating and served over whole wheat spaghetti. I halved the recipe and it made 4 normal-sized servings. 1 pounds eggplant, peeled and cut into -inch cubes (8 cups) 2 tablespoons tomato paste 1 (28-ounce) can whole tomatoes, crushed with your hands in a bowl 1 basil sprig, plus cup coarsely. I once had a request for a cooking class, it was a special Italian dinner where the group wanted to make pasta from scratch and many Italian classics from scratch but it had to be light and healthy. They were willing to cook/bake/chop/do anything required to make the event a success. Amount of fat in Eggplant Parmesan: Total Fat 14g. Transfer to a plate and set aside. Add the butter to a large Dutch oven over medium heat. Better than any eggplant parmesan I have ever had at a restaurant! Weve been conditioned to think that traditional Black food is not nutritious, but that couldnt be further from the truth. There is no need to thaw, bake from frozen in a preheated oven 350F about 1 hour 15 minutes, until heated through. The baked pieces retained some crispiness, which was lovely. If it doesn't appear after 10 minutes, try refreshing the page. EatingWell's Eggplant ParmesanThis is the perfect recipe. This means you WILL in fact taste the eggplant, the Parmesan and the pasta. Beef & Eggplant . Delicious and easy! I used half ground flax seed and half panko, worked great, a little more fiber and little less carbs. It is a digital cookbook and cooking guide alike, available on all platforms, that helps home cooks of every level discover, save and organize the worlds best recipes, while also helping them become better, more competent cooks. All rights reserved. Preheat oven to 450 degrees F. Line a large rimmed baking sheet with parchment paper. Since we like our food with a little kick, I added red pepper flakes too. What is eggplant parmesan? Arrange eggplant slices on the prepared baking sheet. I use whole eggs and not the egg whites like the video shows. Add the tomatoes, pasta, chicken stock, red pepper flakes and basil. Offers may be subject to change without notice. Adjust for medium heat; add oil. Our eggplant Parmesan recipe features tender eggplant with a crispy crust, a flavorful tomato sauce and plenty of ooey-gooey cheese just like the classic version but with fewer calories, less fat and less sodium. Sprinkle the tops with Parmesan. Required fields are marked *. Finish with 1 1/2 cups of sauce, remaining mozzarella, and the remaining 2 tablespoons of grated cheese. About 2 hours, plus overnight dry-brining, 40 minutes, plus at least 15 minutes draining. Terrific recipe. Your email address will not be published. Have found that Chinese eggplant is great in this dish as the skin is very tender. Discovery, Inc. or its subsidiaries and affiliates. Remove the lid and stir in the Parmesan and mozzarella. Roast the eggplant until it is soft and golden, about 25 minutes, flipping the slices over and swapping the pans' positions once halfway through. Please refresh the page or try again in a moment. Slice eggplant into 1/3-1/2 inch slices. Cover the skillet and reduce heat to medium. Here's how we did it: That crispy crust on the eggplant is usually the result of breading and frying eggplant slices in oil. Cool for 10 minutes and serve. If you continue to have issues, please contact us here. If not, then place all the sun-dried tomato pesto ingredients in a food processor with extra tomatoes and process until smooth. All you need is 5 ingredientsaside from pantry staples like salt, pepper and oilto make one of these delicious meals. Flip and bake for 5 more minutes. (Check out more ways to slash sodium in your diet here.) I had 3 layers of eggplant when assembling and this made plenty of rich sauce for all. Price and stock may change after publish date, and we may make money off Solanine protects these plants while they are still developing. I made this lighter low-carb version by roasting the eggplant in the oven instead and skipping the breadcrumbs altogether. Add extra walnut pieces for crunch (optional). This is such a delicious looking recipe!! The eggplant after baking was perfectly crisp and seasoned. Please, skinny eggplant parmesan pasta with pesto. Calorie Goal 1275 Cal 725/2000Cal left Fitness Goals: Heart Healthy Meanwhile, bring a large saucepan of water to a boil. Discard the basil sprig. Leftovers are a dream and taste even better! It has great flavor,easy to,make! Spread a ladlefull or two of the sauce on the bottom of an 11" x 15" deep baking dish. Two-three at a time, dip the eggplant slices in the batter, then carefully lower into the hot oil. Makes 2-3 servings. While eggplant lends a meaty quality to eggplant parmesan, it provides less protein than meat. Will not use this or recommend this recipe! Brush with olive oil. One serving of homemade eggplant parmesan has about 17 grams of carbohydrates, which translates to 88 calories coming from carbohydrates. Eggplant Parm Nutrition Calories : 313 Total fat : 22.1 g Saturated fat : 8.3 g Trans fat : 0 g Cholesterol : 55.4 mg Sodium : 704.9 mg Total carbs : 17.2 g Dietary fiber : 3.8 g Sugar : 5.7 g Protein : 13 g Total Calories One 8-ounce serving of eggplant parmesan has about 313 calories, according to the USDA. Arrange half the eggplant slices over the sauce. I actually prefer this to regular eggplant parm. House salad (without croutons) with low-fat dressing, and minestrone soup. oil and 1/4 tsp. Doubt Ill make again. An unexpected error has occurred. a meal plan in 2 clicks for free! sprinkle some Parmesan and walnuts (optional) and serve. One gram of fat contains 9 calories, so one serving of eggplant parmesan gets 198 calories from fat and supplies 28 percent of the total fat you need per day. Remove foil and bake an additional 10 minutes. in. Excellent dish. Join for free! Add the garlic, eggplant and onion, season with the salt and cook, stirring, until softened, 1 to 2 minutes. For two people, halving the recipe would be plenty for two meals. All you need is 5 ingredientsaside from pantry staples like salt, pepper and oilto make one of these delicious meals. Going back to Patty's recipe. I am so glad you make it with ricotta, that is how we always made it. Plan 75-90 min to make this recipe. Mezze rigatoni, fusilli and shells all do great jobs of capturing the thick sauce. No breading, no frying, just eggplant, cheese and marinara. Add crushed tomatoes, basil sprig, oregano and 1 cups of water, and bring to a simmer over medium-high heat. Net Carbs 105 g Fiber 5 g Total Carbs 110 g Protein 31 g Fats 29 g 810 Quantity Nutritional Facts Serving Size: 1 serving Serving Weight: 0g Nutrient Value Calories 810 kCal Total Carbs 110 g Very disappointed. I like to eat Generate Not the food you're looking for? Drain. Stir in cup of the chopped basil. Bake until the sauce is bubbling and the top is golden, 20 to 30 minutes. Thats why the crushed tomato amount is little. 3. 32g. salt in a small bowl. SO GOOD This exceeding my expectations in every single way. Amount of Vitamin A in Eggplant Parmesan: How much Vitamin C is in Eggplant Parmesan? It is delicious and easy to make. Prepare unbaked Eggplant Parmesan in a freezer to oven safe baking dish or foil dish, cover tightly and freeze for up to 3 months. This Healthy Eggplant Parmesan is a flavorful, light twist on an all-time favorite. Thanks so much Hope you enjoy it, and I would love to see that dance! Definitely make with panko instead of breadcrumbs - alot less calories and better crunch! Dip eggplant slices in beaten egg. In a high-sided large (12-inch) skillet with a lid, heat 2 tablespoons of the oil over medium. Lift up so excess egg drips back into the bowl. Three grams of this fat is saturated, a type of fat often referred to as bad fat. This will help you lose about 1 pound (0.45 kg) of body weight per week. I have tried this dish many times, but recently I used balsamic glaze (slightly warmed) instead of balsamic vinegar. I've made this recipe two or three times and like it pretty well. I utterly adore it and will add it into my usual rotation Pros: Delicious! Will definitely make again. Remove from oven and let it rest 10 minutes before serving. Eggplant parmesan is high in sodium, and a high-sodium diet has been linked to high blood pressure, per the CDC. Now Ill walk you through tiny tips and tricks why this recipe is indeed a winner! 2. Its delicious and perfect to make ahead and freeze or send to a friend in need! Each serving of eggplant parmesan has 13 grams of protein, or 26 percent of your recommended daily amount. I have made this recipe at least 10 times over the past year. Uncover and bake 10 minutes longer. Also used two 15-oz cans of sauce (no salt added). cup grated Parmesan cheese, divided teaspoon dried basil Directions Preheat the oven to 350 degrees F (175 degrees C). lol . Amount of cholesterol in Eggplant Parmesan: How much sodium is in Eggplant Parmesan? We love that crispy crust and we take a different approach to achieve the same results. The CDC also reports that lowering sodium to 2,300 milligrams per day could save $18 billion in health care costs and lower the number of cases of high blood pressure by 11 million each year. It was plenty for the entire family with leftovers for another meal. A serving of eggplant parmesan has about 22 grams of fat. Thanks, EatingWell, for this excellent, lightened up version of an Italian classicit's delicious! 241 calories; protein 14g; carbohydrates 28g; dietary fiber 6g; sugars 9g; fat 9g; saturated fat 4g; cholesterol 83mg; vitamin a iu 1227.9IU; vitamin c 44.7mg; folate 84.7mcg; calcium 209.4mg; iron 1.9mg; magnesium 53.4mg; potassium 761mg; sodium 553mg; thiamin 0.3mg. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); subscribe and receive fresh recipes to your inbox. Hope you enjoy it as much as we did!! Amount of calories in Eggplant Parmesan: Calories 230, How much fat is in Eggplant Parmesan? This skinny eggplant parmesan pasta is a flavorful, light twist on an all-time favorite. I doubted the taste of the sauce w/ just basil so I added a wee bit of italian seasoning w/o salt and that combined with the eggplant was through the roof. Carbs. Lower the heat and cook, frequently stirring, until the sauce thickens and loses about 1/4 of the volume. Offers may be subject to change without notice. I will enjoy making and eating this over and over and will definitely share with other cooks. Drain. The beautiful eggplant tends to soak up oil like a sponge while its frying, which can lead to a very high fat and calorie content in the finished dish. I was inspired to use this recipe because of the prodigious amounts of eggplant produced in our backyard garden this year. Ina Garten's cheesy, saucy, crispy-crunchy eggplant Parmesan, made with roasted eggplant slices instead of fried. , Thanks Cheyanneyoure the best! Add pasta and cook according to package directions, about 8 minutes. Hubby loved it and didn't even realize he was eating a vegetarian dish! Including eggplant parmesan in your diet gives you a big boost of calcium. Season with salt and pepper, and cook, stirring occasionally, until eggplant is softened, about 8 minutes. Combine 2 Tbsp. Heat oven to 425F. Add the tomatoes, pasta, chicken stock, red pepper flakes and basil. Please refresh the page or try again in a moment. Quick Shrimp Pasta with Garlic Feta Sauce. For the sauce I sauteed peppers and onions, used 4 cups of tomato sauce (instead of 2 1/2), and simmered with chopped garlic, Italian Seasoning, fresh basil, 1/2 tsp. Sharing everywhere , OMG Robyn you made my day!!! Cover with foil and bake until cheese is melted and everything is bubbling, about 40 minutes. Next, arrange a layer of fried eggplant, followed by sauce, shredded mozzarella cheese, and finished by grated Parmesan cheese. Everyone gobbled it up, and my 13-year-old son wants to make this a weekly routine! For best flavor, I always use a good Parmesan cheese or Romano cheese like Locatelli or Reggiano cheese. Disclosures. 1 lemon, 1/2 zested and juiced, 1/2 cut into wedges, 1 large eggplant (about 1 lb. Eggplant Parmesan Nutrition Facts Serving Size 1 cup Amount Per Serving Calories 317 % Daily Values* Total Fat 16.83g 22% Saturated Fat 7.741g 39% Trans Fat - Polyunsaturated Fat 1.354g Monounsaturated Fat 6.6g Cholesterol 95mg 32% Sodium 655mg 28% Total Carbohydrate 23.15g 8% Dietary Fiber 2.8g 10% Sugars 4.46g Protein 18.88g Vitamin D 0mcg 1% Add Parmesan to the panko and mix well. lemon juice, and 1/8 tsp.

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