Cover the skillet and reduce heat to medium. Thanks so much Hope you enjoy it, and I would love to see that dance! Now go ahead, indulge and spare 20 mins for a fabulous healthy pasta twist on Italian Eggplant Parmesan! Make this vegan by skipping the parmesan. Heat oven to 425F. This lovely pasta dish is light, vegetarian and gluten-free. We use part-skim mozzarella cheese instead of whole-milk mozzarella. When roasting sliced eggplant in the oven, make sure you cover it with foil and create a steam like effect. 32g. 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. It is delicious and easy to make. 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. Your email address will not be published. It makes the BEST Eggplant Parmesan Pasta! Mattyoull have to give it a try, they go perfectly well together! Traditionally eggplant parmesan is breaded eggplant that is fried them topped with sauce and cheese before baking. EatingWell Magazine, September/October 1995; October 2020 30th Anniversary. Return the pasta to the saucepan. 620. Bring to simmer . It uses part-skim mozzarella, less oil, and whole wheat bread crumbs to make a 365-calorie meal. Bake for 20 minutes at 400 degrees. Could Help With Weight Loss Eggplants are high in fiber and low in calories, making them an excellent addition to any weight loss regimen. Try these: Parmesan Eggplant - Hannaford Eggplant Parmesan Trader Giotto's Eggplant Parmesan Trader Joe's Eggplant Parmesan Essensia Eggplant Parmesan Doubt Ill make again. Place on rimmed baking sheet sprayed with cooking spray; sprinkle with any coating mix . Meanwhile, in a medium bowl combine ricotta, egg, parsley and 1/4 cup of grated cheese. 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. I did find the time estimates more wildly optimistic than usual for eating well. Dip eggplant slices in beaten egg, then in bread crumbs to coat. depending on Mozzarella gives eggplant Parmesan that ooey-gooey melted cheese factor. , Thanks Cheyanneyoure the best! 31.05.2021. This is the way my Mom always made Eggplant Parmesan, and I always preferred it this way over the deep fried breaded version. Eggplant parmesan can be high in sodium, with up to 705 milligrams per portion, or 31 percent of the recommended limit of 1,500 milligrams per day. I made this lighter low-carb version by roasting the eggplant in the oven instead and skipping the breadcrumbs altogether. Place the eggplant slices on a large tray, sprinkling each slice with some salt. May 31, 2016 by Mahy, Updated February 8, 2021 16 Comments. Tomato sauce is essential to a good eggplant Parmesan and you need plenty of it to keep the eggplant moist as it bakes. Keywordeggplant parmesan, pasta with eggplants, skinny eggplant parmiggiano Prep Time10minutes Cook Time20minutes Total Time30minutes Servings4people Calories515kcal AuthorMahy Ingredients 4largeJapanese eggplantssliced into 1/4 inch slices totalling to 6 cups 1/4teaspoonsalt 1pinchblack pepper 2teaspoonsdried oregano 2tablespoonsolive oil FAQ: How Long Does Parmesan Lastin Fridge? Bake until the sauce is bubbling and the top is golden, 20 to 30 minutes. Arrange eggplant slices on the prepared baking sheet. 2. 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. We ate it with spaghetti and my husband didn't miss meat with his pasta. Coat 2 baking sheets and a 9-by-13-inch baking dish with cooking spray. It melts right in your mouth with each bite. My food philosophy is to eat seasonal, whole foods and maintain good portion control (everything in moderation!). Everything is tossed together and served with a decent sprinkling Parmesan cheese on top (take this out if Vegan). Add the beef and cook, frequently stirring, until browned. Protein. I made the eggplant parmesan for Easter and followed the same recipe for zucchini parmesan during the week. Cover 2 baking sheets with foil and spray with cooking spray. a member? Very disappointed. Bake for 20-25 minutes until softened. It is delicious and easy to make. Trim ends from eggplant; cut crosswise into 8 slices. your calorie needs. Beat egg whites in separate pie plate until foamy. This Lighter Eggplant Parmesan Recipe is one of my favorite ways to eat eggplant. In a medium bowl, combine the flour and kefir or buttermilk. Tip: To toast pine nuts, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant, 2 to 4 minutes. 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. Please contact me if you would like to use any images . I added another 1-2 cups of sauce because I made the dish in a 9x13 baking dish and doubled the mozzarella cheesewhole family enjoyed this. All images and content are copyright protected. Start by making the sauce if you don't have any already made. It was a big hit at our home! Per 1/2 meal kit - Calories: 750kcal | Fat: 22.00g | Carbs: 92.00g | Protein: 40.00g Nutrition Facts - Similar. Mezze rigatoni, fusilli and shells all do great jobs of capturing the thick sauce. 20 Healthy 5-Ingredient Dinners in 30 Minutes or Less. Add panko, season with salt and pepper, and cook, stirring constantly, until golden and crispy, about 2 minutes. You can unsubscribe at any time by clicking the link in the footer of our emails. I let the sauce simmer on the stove while the eggplant was baking. Dotdash Meredith Food Studios Bake in the preheated oven for 5 minutes. This will be a regular at our house! Then layer eggplant slices and another layer of marinara and finally top with sliced mozzarella and grated Parmesan cheese. Try these: Eggplant Parmesan Picazzo's Eggplant Parmesan Sandwich Bertucci's Eggplant Parmesan K & W Cafeterias Eggplant Parmesan Southern Tsunami I used pasta sauce and added sauted onions and mushrooms and served it on WW pasta, but other than that followed the recipe. We loved this (like everyone else that's reviewed it)! This hit the spot without hurting my progress! clicking our Amazon buttons will give us a little referral bonus. Add garlic; cook 1 minute longer. 26g. This hit the spot, thank you! In a high-sided large (12-inch) skillet with a lid, heat 2 tablespoons of the oil over medium. Going back to Patty's recipe. Comprehensive nutrition resource for Anthony's Pizza & Pasta Eggplant Parmesan Hero. 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. Add in tomato paste and stir constantly until lightly caramelized on the bottom of the skillet, about 2 minutes. Then toss in the eggplants. Generously spray both sides of the eggplant with cooking spray. One thing, though - this recipe makes a LOT of eggplant parm if you are having it with pasta. Recipes like our Creamy Chicken & Mushrooms and Teriyaki-Glazed Cod with Cauliflower Rice are healthy, tasty and easy choices for any night. Add tomato passata. My grandpasFried Eggplant Saladis another eggplant recipe you cant miss! Transfer to a plate and set aside. 985 calories; 44 grams fat; 12 grams saturated fat; 0 grams trans fat; 24 grams monounsaturated fat; 4 grams polyunsaturated fat; 116 grams carbohydrates; 14 grams dietary fiber; 17 grams sugars; 34 grams protein; 1433 milligrams sodium. Bake for 20 minutes, turning halfway through until eggplant is golden. If youre trying to eat on the healthier side, Eggplant Parmesan can be a better choice than Chicken Parmesan. Transfer to a plate. 1 lemon, 1/2 zested and juiced, 1/2 cut into wedges, 1 large eggplant (about 1 lb. Didn't miss the fat I thought this was a really great recipe remake, I used 1 lb eggpland and 1 lb zucchini b/c that's what we had and it worked well. Now Ill walk you through tiny tips and tricks why this recipe is indeed a winner! Finish with 1 1/2 cups of sauce, remaining mozzarella, and the remaining 2 tablespoons of grated cheese. . these links. Fitness Goals: Heart Healthy. Fiber moves through the digestive tract slowly and can promote fullness and satiety, reducing calorie intake ( 16 ). Its not very high in most vitamins or minerals, but animal research suggests eggplant may help lower cholesterol and improve other markers of heart health ( 66 ). Amount of glucose in Eggplant Parmesan: How much protein is in Eggplant Parmesan? 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. 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. If youre used to the melt in your mouth, utterly sweet taste of fried eggplantsyoull have quite a bit of time adjusting to the taste and texture of roasted eggplant slices. Bake in preheated oven at 375F for 25 minutes. 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. Meanwhile, bring a large saucepan of water to a boil. I didn't have basil leaves for the zucchini dish so mixed dry leaves with the parmesan and sprinkled them over the top. If not, then place all the sun-dried tomato pesto ingredients in a food processor with extra tomatoes and process until smooth. I am so glad you make it with ricotta, that is how we always made it. This amount contributes to but does not meet your daily protein needs of 46 to 56 grams. SO GOOD This exceeding my expectations in every single way. Daily Goals How does this food fit into your daily goals? Yes! Youll have to try this! Serve the eggplant alongside the pasta and veggies. Season with salt and pepper, and cook, stirring occasionally, until eggplant is softened, about 8 minutes. Hi Anne, this is not a red sauce based eggplant parmesan, its rather a tomato pesto eggplant pasta. 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. after Very good! Please check the following to indicate you would like to receive emails from Skinnytaste. Readers ask: What Section Is Parmesan Cheese In? Your email address will not be published. 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. In a 2nd small bowl, add the rest of the eggplant ingredients (parmesan, blended brown rice crisp cereal, almond flour, Italian seasoning and sea salt). Since we saved on sodium by using no-salt-added tomato sauce, we can boost the flavor of our cheese layer by adding Parmesan cheese to the mix. Awesome! Subscribe to my weekly email newsletter for a FREE and you'll get the latest meal ideas & new recipes every week! Chicken Parmesan Served over a heaping plate of pasta, its a 1,000+ calorie meal with double the amount of allotted sodium. All Right Reserved. Increase heat to medium-high and add wine, if using. It was awesome! Prepare unbaked Eggplant Parmesan in a freezer to oven safe baking dish or foil dish, cover tightly and freeze for up to 3 months. Weve been conditioned to think that traditional Black food is not nutritious, but that couldnt be further from the truth. 35g. Cover baking dish with foil and bake for 20 minutes until cheese has melted. Top with the remaining eggplant, sauce and cheese. While the sauce simmers, slice the eggplant into 1/4 inch thick slices. While eggplant lends a meaty quality to eggplant parmesan, it provides less protein than meat. All Right Reserved. Two-three at a time, dip the eggplant slices in the batter, then carefully lower into the hot oil. Pros: taste, healthyCons: time consuming. 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% Basically, after the eggplants are roasted , the pasta is cooked and pesto is zipped up in a food processor for 3 mins. Press cancel. Theme by. Discard the basil sprig. Amount of protein in Eggplant Parmesan: How much Vitamin A is in Eggplant Parmesan? I think my husband can qualify as the number one fan of this eggplant recipe but then again he is a fan of anything eggplant. I used 2 eggplants instead of 3 preparing them just as the recipe indicated. Sprinkle with basil and pine nuts. 2,000 calories a day is used for general nutrition advice, but calorie needs vary. Disclosures. lol . And eggplant is a perfect ingredient for carb -conscious eating! What is eggplant parmesan? No breading, just eggplant, cheese and marinara. Hi, Im Gina Homolka, a busy mom of two girls, author and recipe developer here at Skinnytaste.com. Join for free! They were willing to cook/bake/chop/do anything required to make the event a success. Repeat until all layers are completed. This was delicious!!! In 1 bowl, add an egg and beat it. Next, rinse under running water, dry with paper towels, and set aside. Add the tomatoes, pasta, chicken stock, red pepper flakes and basil. Add pasta and cook according to package directions, about 8 minutes. Set a large pot of salted water to boil. No mention of eggplant at all. While eggplant can be great for your health and a tasty way to add more veggies to your diet, eggplant parmesan is traditionally loaded with oil. Amount of carbs in Eggplant Parmesan: How many net carbs are in Eggplant Parmesan? Yes, you can pop leftovers into the microwave in a microwave-safe dish or set the oven to 350F, cover the dish with foil and pop them in until hot and ready. Quick Answer: Which Side Of Small Grater For Parmesan Cheese? Only thing I did was add some chopped onions, garlic and mushrooms to the tomato sauce. Delish! Add broth, tomato puree, cheese rind and seasonings. And I found it. Be the first to leave one. It was plenty for the entire family with leftovers for another meal. Everyone gobbled it up, and my 13-year-old son wants to make this a weekly routine! I was looking for a receipe that was lighter than traditional eggplant parm. At the very least you should double this time, which I find to be a good rule of thumb for all EatingWell recipes. 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. What a fantastic flavor combination! Top with garlic gold, Italian seasoning, and cheese. I made this as outlined. Sign Slice eggplant into discs. Only between 20 and 35 percent of your daily total calories should come from fat, according to the USDA's dietary guidelines. 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 Whisk eggs and water in a shallow bowl. Remove from oven and let it rest 10 minutes before serving. Definitely will have to make this. * Percent Daily Values are based on a 2000 calorie diet. Reserve cup of pasta water and drain. Bake 10 minutes more. Use of this site constitutes acceptance of our. Cook several minutes per side, until golden brown. Post a pic and mention @skinnytaste or tag #skinnytaste! Eggplants are roasted until tender and tossed with pasta smothered with flavourful sun-dried tomato pesto. Amount of saturated fat in Eggplant Parmesan: How much cholesterol is in Eggplant Parmesan? Place coating mix in pie plate. I was skeptical - thinking it would be dry, will DEF make again. Apparently there is a way to make 10 extra slices magically appear, although they did not include instructions for this.