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. EatingWell may receive compensation for some links to products and services on this website. And you are missing OUT! Spread about 1/2 cup of the sauce in the prepared baking dish. We loved this (like everyone else that's reviewed it)! Thanks so much Hope you enjoy it, and I would love to see that dance! I made this with homemade tomato sauce and panko breadcrumbs. It turned out to be mouthwateringly delicious and light unlike any other eggplant parm I've ever had. Weve been conditioned to think that traditional Black food is not nutritious, but that couldnt be further from the truth. Add onion and cook, stirring occasionally, until softened, about 2 minutes. Let cool for 5 minutes. It was a big hit at our home! I actually prefer this to regular eggplant parm. Now Ill walk you through tiny tips and tricks why this recipe is indeed a winner! Add garlic, cook for 20 seconds until golden, then add onion and cook for 2 to 3 minutes until translucent and cooked through. I even added a tiny bit of liquid when I saw what was happening. Turn off the heat and continue to stir until the cheese has melted and the sauce is thick. Try these: Parmesan Eggplant - Hannaford Eggplant Parmesan Trader Giotto's Eggplant Parmesan Trader Joe's Eggplant Parmesan Essensia Eggplant Parmesan Better than any eggplant parmesan I have ever had at a restaurant! this link is to an external site that may or may not meet accessibility guidelines. Add the beef and cook, frequently stirring, until browned. This Lighter Eggplant Parmesan Recipe is one of my favorite ways to eat eggplant. The average American gets more than twice this amount, according to the Centers for Disease Control and Prevention (CDC). Add eggplant and drizzle over the remaining cup oil. Add extra walnut pieces for crunch (optional). We're sorry, there seems to be an issue playing this video. Remove from oven and let it rest 10 minutes before serving. When oil is hot, cook and stir eggplant, tomatoes, onion and carrot until crisp-tender, 8-10 minutes. clicking our Amazon buttons will give us a little referral bonus. 620. Dip a slice of eggplant into the egg, and then coat with the parmesan breadcrumb mixture. 3. Increase heat to medium-high and add wine, if using. Thats why the crushed tomato amount is little. Make this recipe into a vegan eggplant Parmesan by simply using vegan Parmesan cheese instead of the regular Parmesan and thats it! 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). The cheese and sauce dried out. One 8-ounce serving of eggplant parmesan has about 313 calories, according to the USDA. Remove and place on a tray lined with paper towels to remove excess oil. How many calories are in eggplant parmesan? I get asked this question a lot. Followed this recipe exactly and grated my own cheese,etc. Uncover and bake 10 minutes longer. My husband raved about it all night. Add lemon zest, garlic, roasted red peppers, spinach, and the remaining 1 Tbsp. With exercise demos, workout routines and more than 500 recipes available on the app, MyFitnessPal gives members a wellness roadmap for anything from the best fat burning workouts to healthy foods to eat. They showed putting 12 eggplant slices on the baking trays but when they assembled the Parmesan, they used 22 slices. Calorie Goal 1480 Cal 520/2000Calleft Fitness Goals: Heart Healthy Fat41 g 26/67gleft Sodium1620 mg 680/2300mgleft Cholesterol275 mg About 2 hours, plus overnight dry-brining, 40 minutes, plus at least 15 minutes draining. No breading, no frying, just eggplant, cheese and marinara. Place on rimmed baking sheet sprayed with cooking spray; sprinkle with any coating mix . Plus, they only take 30 minutes or less to prepare, so dinner tonight is bound to be a breeze. Everything is tossed together and served with a decent sprinkling Parmesan cheese on top (take this out if Vegan). Sharing everywhere , OMG Robyn you made my day!!! Sign Remove the slices from the oven and reduce the oven temperature to 350 degrees F. Meanwhile, in a large skillet heat the remaining 1/2 tablespoon oil over medium heat. Recipes like our Creamy Chicken & Mushrooms and Teriyaki-Glazed Cod with Cauliflower Rice are healthy, tasty and easy choices for any night. Season with salt and pepper, and cook, stirring occasionally, until eggplant is softened, about 8 minutes. Sprinkle with basil and pine nuts. Hope you enjoy it as much as we did!! Have found that Chinese eggplant is great in this dish as the skin is very tender. Thanks, EatingWell, for this excellent, lightened up version of an Italian classicit's delicious! I let the sauce simmer on the stove while the eggplant was baking. , I could not wait to get here this morning to check out this recipe, Mahy. Adjust to pressure-cook on high for 45 minutes. Subscribe to my weekly email newsletter for a FREE and you'll get the latest meal ideas & new recipes every week! Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. 20 Healthy 5-Ingredient Dinners in 30 Minutes or Less. Have fixed it many times. Two-three at a time, dip the eggplant slices in the batter, then carefully lower into the hot oil. Only thing I did was add some chopped onions, garlic and mushrooms to the tomato sauce. 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. 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 the butter to a large Dutch oven over medium heat. African Heritage Diet as Medicine: How Black Food Can Heal the Community. Beef & Eggplant . 70g. Make this vegan by skipping the parmesan. If you prefer a heavier tomato based sauce, you can absolutely do that by adding more tomatoes. There is no need to thaw, bake from frozen in a preheated oven 350F about 1 hour 15 minutes, until heated through. Fat 13 g. 54/67g left. Love this recipe. Have you tried making it healthier, lighter or just more appealing to healthy people in your life? your calorie needs. Cook, stirring occasionally and smashing some of the eggplant, until the eggplant is very tender and the sauce is thickened, about 15 minutes. I like to eat Generate Not the food you're looking for? Ridiculously healthy: Try this healthy Chicken Parmesan recipe instead. Eggplants are part of the nightshade family. 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. 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. Amount of Vitamin C in Eggplant Parmesan: How much Calcium is in Eggplant Parmesan? Beat egg whites in separate pie plate until foamy. Leave a Private Note on this recipe and see it here. How does this food fit into your daily goals? Try these: Eggplant Parmesan Picazzo's Eggplant Parmesan Sandwich Bertucci's Eggplant Parmesan K & W Cafeterias Eggplant Parmesan Southern Tsunami How many calories should I eat to lose weight? Cook several minutes per side, until golden brown. Transfer to a plate and set aside. with detailed nutritional information including calories, fat and protein for each serving size. Three grams of this fat is saturated, a type of fat often referred to as bad fat. Here we bake breaded eggplant for crispy results with fewer calories to boot. Going back to Patty's recipe. No breading, just eggplant, cheese and marinara. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); subscribe and receive fresh recipes to your inbox. The whole family LOVED it! While the sauce simmers, slice the eggplant into 1/4 inch thick slices. Delish! In a high-sided large (12-inch) skillet with a lid, heat 2 tablespoons of the oil over medium. Meanwhile, in a medium bowl combine ricotta, egg, parsley and 1/4 cup of grated cheese. Bring to simmer, cover and cook, stirring occasionally, until the pasta is al dente, 12 to 15 minutes. Season with salt and pepper. Used 1 1/2 eggplants, as they were huge and I have smaller Pyrex dish. Let it simmer, scraping the base of the pan to deglaze, until the wine mostly evaporates. Amount of Iron in Eggplant Parmesan: Already Per 1/2 meal kit - Calories: 750kcal | Fat: 22.00g | Carbs: 92.00g | Protein: 40.00g Nutrition Facts - Similar. Eggplant parmigiana, or eggplant parmesan, is an Italian food made from layers of deep-fried slices of eggplant, tomato sauce and mozzarella cheese. Grease a baking sheet. This hit the spot without hurting my progress! I used a hasselback potato guide to cut the eggplant since my mandolin isnt wide enough and it worked great for getting consistent sized slices. a meal plan in 2 clicks for free! 98g. Love!! You will also get up to 15 percent (or 1.6 milligrams) of the recommended daily amount of zinc, 18 percent (or 1.4 micrograms) of vitamin B12 and 14 percent (or 17 micrograms) of vitamin K in each portion of eggplant parmesan. 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). Position racks in middle and lower thirds of oven; preheat to 400F. Mix bread crumbs and 1/4 cup Parmesan cheese together in a shallow bowl. An excellent version. 36g. I was looking for a receipe that was lighter than traditional eggplant parm. It is delicious and easy to make. Apparently there is a way to make 10 extra slices magically appear, although they did not include instructions for this. Here's how we did it: That crispy crust on the eggplant is usually the result of breading and frying eggplant slices in oil. 32g. Pre-heat oven to 400 degrees Fahrenheit and pour 1/2 the marinara sauce on the bottom of your baking dish. Pasta Fagioli Soup 150; 50 5; 2 0; 15 710; 16 3; 4 8; Zuppa Toscana Soup 220; 130 15; 7 0; 40 790; . Did you make this recipe? Required fields are marked *. Add the tomatoes, drizzle some olive oil on top, stir, and bring to a boil. For best flavor, I always use a good Parmesan cheese or Romano cheese like Locatelli or Reggiano cheese. We use Mailchimp as our marketing platform. This will help you lose about 1 pound (0.45 kg) of body weight per week. Please refresh the page or try again in a moment. Its one of my favorite pestos ever Hope you make this soon , Your email address will not be published. 31.05.2021. This is a keeper. It was awesome! Both times I received raves. Mahy!! these links. Spray 2 sheet pans with oil. Will be making again. Offers may be subject to change without notice. Plus, they only take 30 minutes or less to prepare, so dinner tonight is bound to be a breeze. After a weekend of grilling, the week has to start off with a healthy vegetarian pasta! It was very tasty, and I like the method of baking the eggplant much better than the old method of frying. Beat eggs in a separate shallow bowl. Eggplant Parmigiana ; 1070 520; 58 14; 0 60; 2440 108; 11 20; 35 Fettuccine Alfredo; 1310 810; 90 55; 2 285; 1210 95; 4 5; 30 I also mixed Italian bread crumbs and panko for the eggplant coating and served over whole wheat spaghetti. 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. All images and content are copyright protected. Start by making the sauce if you don't have any already made. this link is to an external site that may or may not meet accessibility guidelines. Im seriously obsessed and I cant wait until I have a moment to make this because I just know Im going to be doing the happy dance. Next, rinse under running water, dry with paper towels, and set aside. Dip eggplant slices in beaten egg. I printed this recipe in 2018 and have made it several times. 2 medium eggplants (about 2 pounds total), cut crosswise into -inch-thick slices, 1 (24 ounce) jar no-salt-added tomato sauce, cup fresh basil leaves, torn, plus more for serving, 1 cup shredded part-skim mozzarella cheese, divided, 2023 EatingWell.com is part of the Allrecipes Food Group. Since we like our food with a little kick, I added red pepper flakes too. 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. My grandpas, eggplant parmesan, pasta with eggplants, skinny eggplant parmiggiano, sliced into 1/4 inch slices totalling to 6 cups, or your favorite pasta (gluten free if needed), One Pan Chicken Potato Bake With Zaatar . What is the healthiest thing to eat at Olive Garden? Subscriber benefit: give recipes to anyone. Add the tomatoes, pasta, chicken stock, red pepper flakes and basil. Cover with foil, ensuring that foil does not touch the top of the eggplant parmesan. I also use 5oz of fresh mozzarella. Protein. How to Turn a Box of Tofu Into 7 Protein-Packed Meals That Are Anything but Bland, Centers for Disease Control and Prevention, MyFoodData: Eggplant Parmigiana Casserole, USDA: Dietary Guidelines for Americans 2020-2025. Add olive oil to a large pot, preferably in a large cast-iron jambalaya pot, and heat it over medium-high heat. This gets the breading nice and crispy, but slashes fat and calories. It uses part-skim mozzarella, less oil, and whole wheat bread crumbs to make a 365-calorie meal. I will definitely be making this again! Add Parmesan to the panko and mix well. I will enjoy making and eating this over and over and will definitely share with other cooks. Heat oven to 425F. Create Definitely make with panko instead of breadcrumbs - alot less calories and better crunch! Spread a ladlefull or two of the sauce on the bottom of an 11" x 15" deep baking dish. Serve garnished with plenty of toasted breadcrumbs, Parmesan, parsley and basil. Use of this site constitutes acceptance of our. Meanwhile, mix tomato sauce, basil, garlic and crushed red pepper in a medium bowl. Dip eggplant in the egg mixture, then coat with the breadcrumb mixture, gently pressing to adhere. I havent really felt satisfied since I began my diet so I was so glad to be able to eat something more hearty. Heat the olive oil in the Dutch oven until hot. Daily Goals How does this food fit into your daily goals? I used half ground flax seed and half panko, worked great, a little more fiber and little less carbs. My food philosophy is to eat seasonal, whole foods and maintain good portion control (everything in moderation!). While chicken is fairly healthy, it does contain fat and is higher in calories than eggplant. Dip eggplant in egg whites, then in coating mix, turning to evenly coat both sides of each slice. Hi, Im Gina Homolka, a busy mom of two girls, author and recipe developer here at Skinnytaste.com. As good as any recipe I've made or even eaten out. Bake for 20 minutes, turning halfway through until eggplant is golden. At the very least you should double this time, which I find to be a good rule of thumb for all EatingWell recipes. No mention of eggplant at all. Including eggplant parmesan in your diet gives you a big boost of calcium. Next, arrange a layer of fried eggplant, followed by sauce, shredded mozzarella cheese, and finished by grated Parmesan cheese. Please contact me if you would like to use any images . This produces an incredible boost of tomato flavor thats much needed for this eggplant parmesan pasta recipe. There are 850 calories in 1 serving of Olive Garden Eggplant Parmigiana (Dinner). 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. This means you WILL in fact taste the eggplant, the Parmesan and the pasta. Only between 20 and 35 percent of your daily total calories should come from fat, according to the USDA's dietary guidelines. Transfer to a small plate and let cool. thank you! Definitely will have to make this. 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. Amount of fiber in Eggplant Parmesan: How much glucose is in Eggplant Parmesan? You can prep Eggplant Parmesan 24 hours in advance before baking. A one-cup (99-gram) serving of chopped, cooked eggplant contains 8 grams of carbs, 2 of which are fiber (65). The ingredient list I'm looking at doesn't match the video or the recipe title. Its now a family favorite. How many calories are in Eggplant Parmesan? So are you a fan of Eggplant Parmesan pasta? I made this lighter low-carb version by roasting the eggplant in the oven instead and skipping the breadcrumbs altogether. Dotdash Meredith Food Studios Bake in the preheated oven for 5 minutes. Honestly, we didn't even miss the fact that the veggies were baked instead of fried. Basically, after the eggplants are roasted , the pasta is cooked and pesto is zipped up in a food processor for 3 mins. 1060/2000Cal left. The eggplant is roasted until tender, then tossed with pasta smothered with flavourful sun-dried tomato pesto. Be the first to leave one. All rights reserved. Price and stock may change after publish date, and we may make money off 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. Sprinkle over cheesy bread crumbs, and garnish with the remaining basil. 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) All Rights Reserved. While eggplant isnt the most nutritious vegetable, it does give you a decent supply of potassium and fiber. Could Help With Weight Loss Eggplants are high in fiber and low in calories, making them an excellent addition to any weight loss regimen. EatingWell may receive compensation for some links to products and services on this website. Then toss in the eggplants. Cover baking dish with foil and bake for 20 minutes until cheese has melted. PLUS this ever so popularGrilled Chicken Parmesanrecipe which has been made and pinned over 200K times! Learn more about Mailchimp's privacy practices here. in. 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. This is part of our comprehensive database of 40,000 foods including foods from hundreds of popular restaurants and thousands of brands. The skin is jam packed with antioxidants while the meat of the eggplant is full of fiber and low calorie. Everyone gobbled it up, and my 13-year-old son wants to make this a weekly routine! Top with 1/3 of the ricotta cheese mixture, 3/4 cup of the mozzarella cheese and 3/4 cup of the sauce. Three grams of this fat is saturated, a type of fat often referred to as " bad " fat. I like to eat Generate Not the food you're looking for? Lower the heat and cook, frequently stirring, until the sauce thickens and loses about 1/4 of the volume. This produces ultra soft melt in your mouth eggplant slices that also cook much faster!! Even with this, it is a low-calorie dinner that really satisfies. Your email address will not be published. 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. Mix breadcrumbs, 1/4 cup Parmesan and Italian seasoning in another shallow dish. It is delicious and easy to make. By Jack Gloop Will not use this or recommend this recipe! Eating the leaves or tubers of these plants can lead to symptoms such as burning in the throat, nausea and vomiting, and heart arrhythmias. Cool for 10 minutes and serve. We bread our eggplant slices then spray them with cooking spray and bake them in the oven instead of frying them in the pan. Adjust as needed, to get a slightly runny batter consistency. Starbucks Is Putting Olive Oil in Its Drinks Is This the Next Revolution in Coffee? Sprinkle with salt, pepper, and Italian seasoning. Mozzarella gives eggplant Parmesan that ooey-gooey melted cheese factor. It provides a silky, texture but keeps saturated fat to a minimum. Readers ask: What Section Is Parmesan Cheese In? Eggplant Parmesan (1 cup) contains 6.1g of carbs, 7.1g of protein, 11.1g of fat, and 157 calories. Cover the skillet and reduce heat to medium. Nightshades contain alkaloids, including solanine, which can be toxic. Ive never used sun dried tomato pesto but it sounds perfect. Add pasta and cook according to package directions, about 8 minutes. lol . If not, then place all the sun-dried tomato pesto ingredients in a food processor with extra tomatoes and process until smooth. Join for free! Very tasty. Post a pic and mention @skinnytaste or tag #skinnytaste! I made this as outlined. 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. cup grated Parmesan cheese, divided teaspoon dried basil Directions Preheat the oven to 350 degrees F (175 degrees C). 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. 4. Cook several minutes per side, until golden brown. I think I will make again but slice my eggplant a little thicker. The eggplant after baking was perfectly crisp and seasoned. Combine 2 Tbsp. Hi, I am Victor and welcome tomy blog dedicated to simple and delicious everyday food parsley, cilantro, oregano, basil, sage, etc. Such a perfect symphony of flavours! Add crushed tomatoes, basil sprig, oregano and 1 cups of water, and bring to a simmer over medium-high heat. Here's what the research says about this nutritious and versatile type of food. Use of this site constitutes acceptance of our. Preheat oil to 350F in a large cast iron pot or a deep fryer. Add garlic; cook 1 minute longer. 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 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. Prepare unbaked Eggplant Parmesan in a freezer to oven safe baking dish or foil dish, cover tightly and freeze for up to 3 months. Amount of net carbs in Eggplant Parmesan: How much fiber is in Eggplant Parmesan? Then layer eggplant slices and another layer of marinara and finally top with sliced mozzarella and grated Parmesan cheese. Required fields are marked *. Add in tomato paste and stir constantly until lightly caramelized on the bottom of the skillet, about 2 minutes.