Eggplant parmigiana made healthier

Eggplant Parmigiana is a classic Italian dish loved by many. Our healthier version maintains all the flavors you adore while reducing the calorie count. We’ll use wholesome ingredients, skip the wine and pork, and serve up a dish that’s as delightful as the traditional recipe. This recipe serves 4 and boasts impressive nutritional facts. Now, let’s get cooking!

Ingredients for Eggplant parmigiana made healthier

• 2 large eggplants (about 2 pounds or 900 grams)
• 1 cup (240 ml) marinara sauce (store-bought or homemade)
• 1 1/2 cups (150 grams) mozzarella cheese, shredded
• 1/2 cup (50 grams) Parmesan cheese, grated
• 1/4 cup (30 grams) whole wheat breadcrumbs
• 2 tablespoons (30 ml) olive oil
• 1 teaspoon (5 grams) dried oregano
• 1 teaspoon (5 grams) dried basil
• Salt and pepper to taste
• Fresh basil leaves for garnish (optional)

Preparation Time

• Prep: 20 minutes
• Cook: 45 minutes
• Total: 1 hour and 5 minutes

Serves 4

Nutritional Facts per Serving

• Calories: 320
• Fat: 17g
• Carbohydrates: 29g
• Fiber: 9g
• Protein: 15g

Instructions for Eggplant parmigiana made healthier

1. Preheat your oven to 375°F (190°C).
2. Start by slicing the eggplants into 1/4-inch thick rounds. Lay them out on a baking sheet and sprinkle both sides with a pinch of salt. Let them sit for about 15 minutes to release excess moisture.
3. While the eggplant slices are resting, prepare the breadcrumb mixture. In a bowl, combine the whole wheat breadcrumbs, dried oregano, dried basil, and a pinch of pepper.
4. Rinse the eggplant slices under cold water to remove the salt. Pat them dry with paper towels.
5. Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Once hot, add the eggplant slices in batches and cook for about 2-3 minutes on each side or until they turn golden brown. Place cooked slices on a paper towel-lined plate to drain excess oil.
6. In a separate saucepan, warm up the marinara sauce over low heat.
7. In a baking dish, spread a thin layer of marinara sauce at the bottom. Place a layer of eggplant slices on top.
8. Sprinkle a portion of mozzarella and Parmesan cheese over the eggplant.
9. Repeat the layers until you run out of ingredients, finishing with a layer of cheese on top.
10. Sprinkle the breadcrumb mixture evenly over the cheese.
11. Cover the baking dish with aluminum foil and bake in the preheated oven for 25-30 minutes, or until the cheese is bubbly and golden.
12. Remove the foil during the last 5 minutes of baking to allow the breadcrumbs to crisp up.
13. Once done, let it cool for a few minutes before garnishing with fresh basil leaves (if desired).

Tips

1. Use a mandoline slicer for uniform eggplant slices.
2. To make it even healthier, use part-skim mozzarella and reduce the amount of cheese.
3. You can add some chopped spinach or mushrooms between the layers for extra nutrients.
4. Serve with a side salad for a complete meal.

Serving and Enjoying for Eggplant parmigiana made healthier

Now that your healthier Eggplant Parmigiana is ready, serve it hot and savor the delightful blend of flavors. Pair it with a side salad or some whole-grain pasta for a fulfilling meal. This dish is perfect for a cozy dinner at home or for impressing your guests with your culinary skills.

So, there you have it, a delicious and nutritious take on the classic Eggplant Parmigiana. Enjoy your meal, and remember, healthy eating doesn’t have to compromise on taste!

Eggplant Parmigiana

Eggplant Parmigiana is a classic Italian dish loved by many. Our healthier version maintains all the flavors you adore while reducing the calorie count. We’ll use wholesome ingredients, skip the wine and pork, and serve up a dish that’s as delightful as the traditional recipe. This recipe serves 4 and boasts impressive nutritional facts. Now, let’s get cooking!

5 from 1 vote

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Prep Time: 20 minutes minutes

Cook Time: 45 minutes minutes

Total Time: 1 hour hour 5 minutes minutes

Nutritions

Nutrition Facts

Eggplant Parmigiana

Amount per Serving

Calories

320

% Daily Value*

Fat

 

17

g

26

%

Carbohydrates

 

29

g

10

%

Fiber

 

9

g

38

%

Protein

 

15

g

30

%

* Percent Daily Values are based on a 2000 calorie diet.

Ingredients

• 2 large eggplants about 2 pounds or 900 grams
• 1 cup 240 ml marinara sauce (store-bought or homemade)
• 1 ½ cups 150 grams mozzarella cheese, shredded
• ½ cup 50 grams Parmesan cheese, grated
• ¼ cup 30 grams whole wheat breadcrumbs
• 2 tablespoons 30 ml olive oil
• 1 teaspoon 5 grams dried oregano
• 1 teaspoon 5 grams dried basil
• Salt and pepper to taste
• Fresh basil leaves for garnish optional

Instructions

• Preheat your oven to 375°F (190°C).
• Start by slicing the eggplants into 1/4-inch thick rounds. Lay them out on a baking sheet and sprinkle both sides with a pinch of salt. Let them sit for about 15 minutes to release excess moisture.
• While the eggplant slices are resting, prepare the breadcrumb mixture. In a bowl, combine the whole wheat breadcrumbs, dried oregano, dried basil, and a pinch of pepper.
• Rinse the eggplant slices under cold water to remove the salt. Pat them dry with paper towels.
• Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Once hot, add the eggplant slices in batches and cook for about 2-3 minutes on each side or until they turn golden brown. Place cooked slices on a paper towel-lined plate to drain excess oil.
• In a separate saucepan, warm up the marinara sauce over low heat.
• In a baking dish, spread a thin layer of marinara sauce at the bottom. Place a layer of eggplant slices on top.
• Sprinkle a portion of mozzarella and Parmesan cheese over the eggplant.
• Repeat the layers until you run out of ingredients, finishing with a layer of cheese on top.
• Sprinkle the breadcrumb mixture evenly over the cheese.
• Cover the baking dish with aluminum foil and bake in the preheated oven for 25-30 minutes, or until the cheese is bubbly and golden.
• Remove the foil during the last 5 minutes of baking to allow the breadcrumbs to crisp up.
• Once done, let it cool for a few minutes before garnishing with fresh basil leaves (if desired).

Notes

Use a mandoline slicer for uniform eggplant slices.

To make it even healthier, use part-skim mozzarella and reduce the amount of cheese.

You can add some chopped spinach or mushrooms between the layers for extra nutrients.

Serve with a side salad for a complete meal.

Serving and Enjoying

Now that your healthier Eggplant Parmigiana is ready, serve it hot and savor the delightful blend of flavors. Pair it with a side salad or some whole-grain pasta for a fulfilling meal. This dish is perfect for a cozy dinner at home or for impressing your guests with your culinary skills.

So, there you have it, a delicious and nutritious take on the classic Eggplant Parmigiana. Enjoy your meal, and remember, healthy eating doesn’t have to compromise on taste!