Cover with foil, ensuring that foil does not touch the top of the eggplant parmesan. If it doesn't appear after 10 minutes, try refreshing the page. I love that, after doing the recipe just once, I could do it from my head (not usually so easy for me!). Spread about 1/2 cup of the sauce in the prepared baking dish. How many calories are in Eggplant Parmesan? Combine 2 Tbsp. Add extra walnut pieces for crunch (optional). them, Adjust as needed, to get a slightly runny batter consistency. Limit your consumption of saturated fat to 15 grams or less per day; ingesting too much saturated fat can increase your risk of heart disease. 26g. The Best Non-Toxic Cookware, Tested by Food Network Kitchen, We Tried Hungryroot: Grocery Store and Meal Delivery All-in-One, No-Fry Sheet-Pan Eggplant Parmesan Recipe, Creamy Italian Sausage One-Pan Pasta Recipe. The pasta is finished with slivers of fresh mozzarella that soften and offer cool, creamy bites, and a final sprinkling of a Parmesan bread-crumb topping offers familiar moments of crunch to contrast the creamy sauce. Your email address will not be published. Drain. Dip eggplant in the egg mixture, then coat with the breadcrumb mixture, gently pressing to adhere. Delicious and easy! Be the first to leave one. Slice eggplant into 1/3-1/2 inch slices. this link is to an external site that may or may not meet accessibility guidelines. Preheat oven to 450 degrees F. Line a large rimmed baking sheet with parchment paper. Makes 2-3 servings. Calories per serving of Eggplant Parmesan With Homemade Pasta Sauce 214 calories of Ricotta Cheese, whole milk, (0.50 cup) 75 calories of luke's spaghetti sauce from scratch, (0.25 serving) 71 calories of Eggplant, fresh, (0.50 eggplant, unpeeled (approx 1-1/4 lb)) 60 calories of Olive Oil, (0.50 tbsp) Cut calories more with Panko Really great recipe. I havent really felt satisfied since I began my diet so I was so glad to be able to eat something more hearty. Basically, after the eggplants are roasted , the pasta is cooked and pesto is zipped up in a food processor for 3 mins. We use Mailchimp as our marketing platform. We bread our eggplant slices then spray them with cooking spray and bake them in the oven instead of frying them in the pan. Simple, light and delicious. It makes the BEST Eggplant Parmesan Pasta! Calories In Easy Light Eggplant Parmesan Cassarole Calories: 126 , Fat: 3g , Carbs: 18g , Protein: 8g , Fiber: 7g Calories In Quick and Simple Eggplant Parmesan If could give NO stars would do so. Cook several minutes per side, until golden brown. You can unsubscribe at any time by clicking the link in the footer of our emails. I did find the time estimates more wildly optimistic than usual for eating well. There are 620 calories in 1 serving of Olive Garden Eggplant Parmigiana (Lunch). Pleased with how the crispy eggplant turned out but the sauce was bland even tho I doubled the red pepper flakes and used lots of fresh basil. I didn't have basil leaves for the zucchini dish so mixed dry leaves with the parmesan and sprinkled them over the top. * Percent Daily Values are based on a 2000 calorie diet. Preheat the oven to 425 degrees F. Place the eggplant slices in a single layer on a parchment lined baking sheet and season them with salt, pepper, oregano and a drizzle of olive oil. Top with 1/3 of the ricotta cheese mixture, 3/4 cup of the mozzarella cheese and 3/4 cup of the sauce. 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. Add onion and cook, stirring occasionally, until softened, about 2 minutes. Remove from oven and let it rest 15 minutes before serving. And eggplant is a perfect ingredient for carb -conscious eating! Cover 2 baking sheets with foil and spray with cooking spray. Eggplant Parmesan Serving size: Recipe Ingredients Qty x Measure click on name for nutrient facts Basil, fresh 1.0 x 1/4 cup leaves, whole (6g) Cheese, parmesan, shredded 6.0 x 1 ounce (28g). With a baking time for the eggplant of 30 minutes and a baking time for the assembled Parmesan of 20-30 minutes, it is unlikely that you will be pulling this out of the oven in 45 minutes from when you started. Add cooked pasta, reserved pasta water and the eggplant sauce to the large pasta cooking pot, and cook over medium heat, stirring, until sauce thickens and coats the pasta, 2 to 3 minutes. While chicken is fairly healthy, it does contain fat and is higher in calories than eggplant. Fat 13 g. 54/67g left. When roasting sliced eggplant in the oven, make sure you cover it with foil and create a steam like effect. Meanwhile, mix tomato sauce, basil, garlic and crushed red pepper in a medium bowl. Amount of net carbs in Eggplant Parmesan: How much fiber is in Eggplant Parmesan? Delish! I am tweaking my recipe by actually doubling the amount of sun-dried tomatoes and adding tablespoons of canned crushed Roma tomatoes. Arrange eggplant slices on the prepared baking sheet. EatingWell Magazine, September/October 1995; October 2020 30th Anniversary. your calorie needs. 35g. This Lighter Eggplant Parmesan is one of my favorite ways to eat eggplant. Eggplant parmigiana, or eggplant parmesan, is an Italian food made from layers of deep-fried slices of eggplant, tomato sauce and mozzarella cheese. Mattyoull have to give it a try, they go perfectly well together! In a medium bowl, combine the flour and kefir or buttermilk. Since we like our food with a little kick, I added red pepper flakes too. Dip a slice of eggplant into the egg, and then coat with the parmesan breadcrumb mixture. Bring to simmer, cover and cook, stirring occasionally, until the pasta is al dente, 12 to 15 minutes. Here's how we did it: That crispy crust on the eggplant is usually the result of breading and frying eggplant slices in oil. Awesome! Hope you enjoy it as much as we did!! 230 Calories 17.1g Carbs (16g net carbs) 14g Fat 8g Protein No price info Try our free Diet Generator I want to eat calories in meals. Mozzarella gives eggplant Parmesan that ooey-gooey melted cheese factor. Both times I received raves. The ingredient list I'm looking at doesn't match the video or the recipe title. No breading, no frying, just eggplant, cheese and marinara. in Parmesan It does take some time to make, but its so worth it! By Jack Gloop 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% Two-three at a time, dip the eggplant slices in the batter, then carefully lower into the hot oil. Both times I received raves. Love!! 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. Calories and Fat Eggplant Parmesan serves up 133 to 160 calories per 5-ounce serving. depending on It calls for avocado, a jar of summer squash, and rotini pasta?? Sprinkle with basil and pine nuts. If you continue to have issues, please contact us. This was a hit. Eggplant Parmesan Pasta Casserole Amount Per Serving (1 serving) Calories 375 Calories from Fat 117 % Daily Value* Fat 13g 20% Saturated Fat 7g 35% Cholesterol 37mg 12% Sodium 932mg 39% Potassium 636mg 18% Carbohydrates 43g 14% Fiber 5g 20% Sugar 9g 10% Protein 19g 38% Vitamin A 637IU 13% Vitamin C 14mg 17% Calcium 349mg 35% Iron 3mg 17% What a fantastic flavor combination! Please check the following to indicate you would like to receive emails from Skinnytaste. EatingWell's Eggplant Parmesan This is the perfect recipe. We ate it with spaghetti and my husband didn't miss meat with his pasta. Discovery, Inc. or its subsidiaries and affiliates. Lift up so excess egg drips back into the bowl. All you need is 5 ingredientsaside from pantry staples like salt, pepper and oilto make one of these delicious meals. Quick Answer: Which Side Of Small Grater For Parmesan Cheese? Price and stock may change after publish date, and we may make money off I actually prefer this to regular eggplant parm. 70g. The last time we fixed it we used homemade tomato sauce from homegrown tomatoes that we seasoned before we froze it. FAQ: How Long Does Parmesan Lastin Fridge? An unexpected error has occurred. It wasnt saucy enough either. It was awesome! Bake 10 minutes more. African Heritage Diet as Medicine: How Black Food Can Heal the Community. About 2 hours, plus overnight dry-brining, 40 minutes, plus at least 15 minutes draining. Brush both sides of the eggplant with the lemon juice mixture. Add pasta and cook according to package directions, about 8 minutes. I used Trader Joes marinara sauce. Prepare unbaked Eggplant Parmesan in a freezer to oven safe baking dish or foil dish, cover tightly and freeze for up to 3 months. Sign Here we bake breaded eggplant for crispy results with fewer calories to boot. All Right Reserved. lemon juice, and 1/8 tsp. Subscribe now for full access. Sprinkle over cheesy bread crumbs, and garnish with the remaining basil. 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. So to avoid this and get the same results as frying, we roast the eggplant slices while covered. Place the eggplant in a single layer on the baking sheets. Spread a ladlefull or two of the sauce on the bottom of an 11" x 15" deep baking dish. Three grams of this fat is saturated, a type of fat often referred to as bad fat. Its delicious and perfect to make ahead and freeze or send to a friend in need! 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 This Healthy Eggplant Parmesan is a flavorful, light twist on an all-time favorite. Amount Per Serving (1 eggplant parmesan stack) Calories 403 Calories from Fat 158 % Daily Value* Fat 17.5g 27% Cholesterol 109.1mg 36% Sodium 980mg 41% Carbohydrates 36.6g 12% Sugar 6.7g 7% Protein 25.4g 51% Vitamin A 17IU 0% Vitamin C 2mg 2% * Percent Daily Values are based on a 2000 calorie diet. I have tried this dish many times, but recently I used balsamic glaze (slightly warmed) instead of balsamic vinegar. Mezze rigatoni, fusilli and shells all do great jobs of capturing the thick sauce. Someone mentioned it tasting like it had meat in it..and that is true. 2023 Warner Bros. It uses part-skim mozzarella, less oil, and whole wheat bread crumbs to make a 365-calorie meal. Very disappointed. Bake for 20-25 minutes until softened. Only thing I did was add some chopped onions, garlic and mushrooms to the tomato sauce. Here's what the research says about this nutritious and versatile type of food. Learn more about Mailchimp's privacy practices here. I added artichokes and mushrooms and everyone loved it! Let it simmer, scraping the base of the pan to deglaze, until the wine mostly evaporates. Followed this recipe exactly and grated my own cheese,etc. Amount of fat in Eggplant Parmesan: How much saturated fat is in Eggplant Parmesan? The eggplant after baking was perfectly crisp and seasoned. Take it out of the oven and let it sit about 10 minutes before cutting. Whisk eggs and water in a shallow bowl. Add pasta and cook according to package directions, about 8 minutes. Hi, I am Victor and welcome tomy blog dedicated to simple and delicious everyday food parsley, cilantro, oregano, basil, sage, etc. this link is to an external site that may or may not meet accessibility guidelines. Will not use this or recommend this recipe! I usually use Patty's NYC recipe from cookbook, but wanted something where eggplant not fried. Heat oven to 425F. Return the pasta to the saucepan. Is Pasta bad for weight loss? After all of this work, I was hoping to like this dish, but I really didnt. My grandpasFried Eggplant Saladis another eggplant recipe you cant miss! In a high-sided large (12-inch) skillet with a lid, heat 2 tablespoons of the oil over medium. There is no need to thaw, bake from frozen in a preheated oven 350F about 1 hour 15 minutes, until heated through. Quick Shrimp Pasta with Garlic Feta Sauce. Amount of Iron in Eggplant Parmesan: Already Pros: Healthy recipe remake Cons: A bit time consuming - but its to be expected. This Lighter Eggplant Parmesan Recipe is one of my favorite ways to eat eggplant. Apparently there is a way to make 10 extra slices magically appear, although they did not include instructions for this. Hubby loved it and didn't even realize he was eating a vegetarian dish! Heat the olive oil in the Dutch oven until hot. For two people, halving the recipe would be plenty for two meals. This lightened-up version of the classic eggplant pasta dish swaps out some of the cheese and uses protein-rich lentil pasta. This skinny eggplant parmesan pasta is a flavorful, light twist on an all-time favorite. Cooking spray distributes a light coating of oil evenly over the eggplant slices and doesn't soak up into the eggplant itself. I didn't have basil leaves for the zucchini dish so mixed dry leaves with the parmesan and sprinkled them over the top. Stir in cup of the chopped basil. Subscriber benefit: give recipes to anyone. This will take about 40-60 minutes. 1060/2000Cal left. Let rest for 30-45 minutes. Nightshades contain alkaloids, including solanine, which can be toxic. or "How many meals a day should you eat?" Theme by. It turned out to be mouthwateringly delicious and light unlike any other eggplant parm I've ever had. Mix bread crumbs and 1/4 cup Parmesan cheese together in a shallow bowl. these links. Add tomato passata. The baked pieces retained some crispiness, which was lovely. Arrange the eggplant in a single layer on the prepared baking sheets. Eggplants are roasted until tender and tossed with pasta smothered with flavourful sun-dried tomato pesto. Then layer eggplant slices and another layer of marinara and finally top with sliced mozzarella and grated Parmesan cheese. Its one of my favorite pestos ever Hope you make this soon , Your email address will not be published. I have made this recipe at least 10 times over the past year. This makeover of the classic eggplant Parmesan recipe was originally developed by our Test Kitchen in 1995 and got an update in 2020 for our 30th anniversary issue. So when the cooking school contacted methis recipe for healthy Eggplant Parmesan came to mind as a must-have on the menu! Trim ends from eggplant; cut crosswise into 8 slices. Season with salt. Remove stems, then rinse and dry the eggplant. Send me new recipes and content via email! Oishii, The Brand Behind the Omakase Strawberry, Introduces New Koyo Berry Breed, 5 Best Non-Alcoholic Gins, According to a Spirits Expert, Everything You Need To Cook Like Emily Mariko, 25 Get Well Soon Gifts That Show How Much You Care, 6 Best Whiskeys, According to a Spirits Expert, These Cord Organizers Save Your Kitchen From Clutter, Enter Daily for Your Chance to Win $10,000. Disclosures. Add another layer of eggplant and repeat the ricotta cheese, mozzarella cheese and sauce two more times, reserving the third layer of mozzarella for topping. Thats why the crushed tomato amount is little. History and food are a source of empowerment to change the narrative regarding nutrition and health across the African diaspora. Add the beef and cook, frequently stirring, until browned. Other than me, no one else in our house considers themselves an eggplant lover (or even eggplant liker). Although it's considered a vegetarian dish, eggplant parmesan is traditionally made with full-fat mozzarella and parmesan cheese, making it high in calories and fat. So its a win win situation! Thanks Kavey I know what you mean, and I find that covering them during roasting creates the same melt in your mouth texture as fried eggplantsminus the grease! Serve the eggplant alongside the pasta and veggies. Offers may be subject to change without notice. I printed this recipe in 2018 and have made it several times. The cheese and sauce dried out. Uncover and bake 10 minutes longer. Lower the heat and cook, frequently stirring, until the sauce thickens and loses about 1/4 of the volume. Transfer to the prepared pans, it's ok if they overlap slightly. What is one serving of eggplant parmesan? Adjust for medium heat; add oil. Haha Allie thanks! I just visited the website to see if there were any instructions about freezing this before baking, and I noticed that the recipe now calls for 2 whole eggs but the video still shows the 3 egg whites as written in the original recipe. Brush with olive oil. 20 Healthy 5-Ingredient Dinners in 30 Minutes or Less. Place in a single layer on a baking sheet. Please contact me if you would like to use any images . a member? Next, rinse under running water, dry with paper towels, and set aside. Try to get flavored panko if possible . One thing, though - this recipe makes a LOT of eggplant parm if you are having it with pasta. Add panko, season with salt and pepper, and cook, stirring constantly, until golden and crispy, about 2 minutes. Thanks so much Hope you enjoy it, and I would love to see that dance! The skin of the eggplant is actually completely edible and also the most nutritious! Remove foil and bake additional 20 minutes. 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. This recipe rivals some of the best eggplant parms I've had without the grease. We loved this (like everyone else that's reviewed it)! In the meantime, if your pesto is ready, place it in a food processor and add in the extra tomatoes. NYT Cooking is a subscription service of The New York Times. 1 lemon, 1/2 zested and juiced, 1/2 cut into wedges, 1 large eggplant (about 1 lb. Waste of time. Prepare unbaked Eggplant Parmesan in a freezer to oven safe baking dish or foil dish, cover tightly and freeze for up to 3 months. in. Finish with 1 1/2 cups of sauce, remaining mozzarella, and the remaining 2 tablespoons of grated cheese. Your photo is being processed. Serve garnished with plenty of toasted breadcrumbs, Parmesan, parsley and basil. Add the butter to a large Dutch oven over medium heat. Have you ever asked yourself, "How much weight can I lose in a month?" Mahy!! We use part-skim mozzarella cheese instead of whole-milk mozzarella. Add the garlic, eggplant and onion, season with the salt and cook, stirring, until softened, 1 to 2 minutes. Cook over medium heat, gently tossing, until the spinach is wilted, about 3 minutes. Try these: Eggplant Parmesan Picazzo's Eggplant Parmesan Sandwich Bertucci's Eggplant Parmesan K & W Cafeterias Eggplant Parmesan Southern Tsunami Bake for 20 minutes at 400 degrees. If you prefer a heavier tomato based sauce, you can absolutely do that by adding more tomatoes. I let the sauce simmer on the stove while the eggplant was baking. I was looking for a receipe that was lighter than traditional eggplant parm. Definitely will have to make this. What is eggplant parmesan? All Right Reserved. Tomato sauce can be high in sodium, which can lead to high blood pressure, so we opt for no-salt-added tomato sauce in our eggplant Parmesan. Thanks, EatingWell, for this excellent, lightened up version of an Italian classicit's delicious! This amount contributes to but does not meet your daily protein needs of 46 to 56 grams. Is Chicken Parmesan unhealthy? Will definitely make again. The eggplant stays nice and crispy and it is not gooey with too much cheese . Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. This was delicious!!! If not, then place all the sun-dried tomato pesto ingredients in a food processor with extra tomatoes and process until smooth. Weve been conditioned to think that traditional Black food is not nutritious, but that couldnt be further from the truth. Remove the lid and stir in the Parmesan and mozzarella. I think I will make again but slice my eggplant a little thicker. When the butter is melted, add the breadcrumbs and toast until golden, 2 to 3 minutes. It provides a silky, texture but keeps saturated fat to a minimum. Add the garlic, eggplant and onion, season with the salt and cook, stirring, until softened, 1 to 2 minutes. Required fields are marked *. 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. To boost the flavor we add fresh basil, garlic and crushed red pepper to the sauce so you won't miss the salt. Spray 2 sheet pans with oil. 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. Yield Serves 6 Show Nutrition Ingredients 2 1/2 pounds eggplant, unpeeled, halved lengthwise, and sliced 1/4- to 1/3-inch thick 3/4 cup good olive oil 1 tablespoon dried oregano Kosher salt and freshly ground black pepper Amount of Vitamin C in Eggplant Parmesan: How much Calcium is in Eggplant Parmesan? My kids don't like Eggplant Parmesan.but loved this one. There arent any notes yet. No mention of eggplant at all. I even added a tiny bit of liquid when I saw what was happening. Calories per serving of Eggplant Pasta 60 calories of Eggplant, fresh, (0.50 eggplant, peeled (yield from 1-1/4 lb)) 36 calories of Spaghetti/Marinara Sauce (tomato sauce), (0.25 cup) 30 calories of Olive Oil, (0.25 tbsp) 27 calories of Parmesan Cheese, grated, (0.06 cup) 26 calories of Milk, canned, evaporated, nonfat, (0.13 cup) Top with garlic gold, Italian seasoning, and cheese. Yes! This post may contain affiliate links. A one-cup (99-gram) serving of chopped, cooked eggplant contains 8 grams of carbs, 2 of which are fiber (65). Spoon 1 cup sauce over the eggplant and sprinkle with 1/4 cup Parmesan and 1/2 cup mozzarella. One thing, though - this recipe makes a LOT of eggplant parm if you are having it with pasta. Now Ill walk you through tiny tips and tricks why this recipe is indeed a winner! And I found it. Add the chopped onions and cook, frequently stirring, until golden brown. Fat. Did you make this recipe? My husband raved about it all night. Pre-heat oven to 400 degrees Fahrenheit and pour 1/2 the marinara sauce on the bottom of your baking dish. This trick produces tender melt in your mouth eggplant just like the ride version. Transfer to a plate. Amount of carbs in Eggplant Parmesan: How many net carbs are in Eggplant Parmesan? This hit the spot, thank you! To bake, cover with foil and bake 400F in the center rack 40 minutes. Generously spray both sides of the eggplant with cooking spray. Pros: taste, healthy Cons: time consuming, Tasty but Time ConsumingThis definitely took me longer to make that EatingWell said, but it was a very good dish.