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I am so glad you make it with ricotta, that is how we always made it. 2. Price and stock may change after publish date, and we may make money off 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. 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. A serving supplies 6 percent of the daily value for carbohydrates, as well as 3.8 grams of dietary fiber, assuming you eat a 2,000-calorie diet. Love this recipe. One thing, though - this recipe makes a LOT of eggplant parm if you are having it with pasta. Cook the pasta according to package instructions and save some of the pasta water ( the water where the pasta was cookedlike in this sun-dried mins Greek tortellini). 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. I would definitely roast the eggplant longer than 20 minutes next time. Set a large pot of salted water to boil. Fitness Goals: Heart Healthy. this link is to an external site that may or may not meet accessibility guidelines. Amount of Iron in Eggplant Parmesan: Already Waste of time. Take it out of the oven and let it sit about 10 minutes before cutting. This lovely pasta dish is light, vegetarian and gluten-free. And eggplant is a perfect ingredient for carb -conscious eating! When it comes to weight loss, pasta carbs get a bad rep. 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. Readers ask: What Section Is Parmesan Cheese In? When the butter is melted, add the breadcrumbs and toast until golden, 2 to 3 minutes. Followed this recipe exactly and grated my own cheese,etc. I like to eat Generate Not the food you're looking for? It is delicious and easy to make. Make this vegan by skipping the parmesan. This was easy and delicious!!! Bake until the sauce is bubbling and the top is golden, 20 to 30 minutes. To bake, cover with foil and bake 400F in the center rack 40 minutes. Hope you enjoy it as much as we did!! Bring to simmer . Eggplant Parmesan is a comforting dish that's easy to make and with a few tweaks, it can be healthy too. You are right, you dont miss the frying or the breading. Discard the basil sprig. Weve been conditioned to think that traditional Black food is not nutritious, but that couldnt be further from the truth. Dip eggplant in egg whites, then in coating mix, turning to evenly coat both sides of each slice. Add extra walnut pieces for crunch (optional). African Heritage Diet as Medicine: How Black Food Can Heal the Community. Roast the eggplant until it is soft and golden, about 25 minutes, flipping the slices over and swapping the pans' positions once halfway through. Combine 2 Tbsp. My grandpasFried Eggplant Saladis another eggplant recipe you cant miss! 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. While eggplant isnt the most nutritious vegetable, it does give you a decent supply of potassium and fiber. All images and content are copyright protected. But healthy pasta dishes are a thing. Calories In Easy Light Eggplant Parmesan Cassarole Calories: 126 , Fat: 3g , Carbs: 18g , Protein: 8g , Fiber: 7g Calories In Quick and Simple Eggplant Parmesan 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. Thanks so much Hope you enjoy it, and I would love to see that dance! It's a little time-consuming, but worth it. No breading, just eggplant, cheese and marinara. Now go ahead, indulge and spare 20 mins for a fabulous healthy pasta twist on Italian Eggplant Parmesan! It makes the BEST Eggplant Parmesan Pasta! Place the eggplant slices on a large tray, sprinkling each slice with some salt. Plus, they only take 30 minutes or less to prepare, so dinner tonight is bound to be a breeze. 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) Other than me, no one else in our house considers themselves an eggplant lover (or even eggplant liker). Both times I received raves. Thanks Helen! There are 620 calories in 1 serving of Olive Garden Eggplant Parmigiana (Lunch). 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). 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. It was a big hit at our home! Here's what the research says about this nutritious and versatile type of food. It should not be considered a substitute for a professional nutritionists advice. I was inspired to use this recipe because of the prodigious amounts of eggplant produced in our backyard garden this year. I am tweaking my recipe by actually doubling the amount of sun-dried tomatoes and adding tablespoons of canned crushed Roma tomatoes. Arrange half the eggplant slices over the sauce. A one-cup (99-gram) serving of chopped, cooked eggplant contains 8 grams of carbs, 2 of which are fiber (65). Hi, Im Gina Homolka, a busy mom of two girls, author and recipe developer here at Skinnytaste.com. Very disappointed. Have found that Chinese eggplant is great in this dish as the skin is very tender. Return the pasta to the saucepan. This is the way my Mom always made Eggplant Parmesan, and I always preferred it this way over the deep fried breaded version. In the meantime, if your pesto is ready, place it in a food processor and add in the extra tomatoes. And at just 25 calories and less than 1 gram of fat per serving, its a pretty guilt-free food as long as you dont soak it in oil. Season with salt and pepper, and cook, stirring occasionally, until eggplant is softened, about 8 minutes. Cover with foil, ensuring that foil does not touch the top of the eggplant parmesan. 36g. Post a pic and mention @skinnytaste or tag #skinnytaste! Apparently there is a way to make 10 extra slices magically appear, although they did not include instructions for this. I halved the recipe and it made 4 normal-sized servings. There arent any notes yet. Mix bread crumbs and 1/4 cup Parmesan cheese together in a shallow bowl. Amount of saturated fat in Eggplant Parmesan: How much cholesterol is in Eggplant Parmesan? I added artichokes and mushrooms and everyone loved it! I get asked this question a lot. Add the garlic, eggplant and onion, season with the salt and cook, stirring, until softened, 1 to 2 minutes. Add garlic; cook 1 minute longer. your calorie needs. Spread about 1/2 cup of the sauce in the prepared baking dish. Pros: Healthy recipe remake Cons: A bit time consuming - but its to be expected. Use of this site constitutes acceptance of our. Add tomato paste and then pile on tomatoes (draining slightly if yours are runny). The sun dried tomato pesto is one of my favorite additions here. 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. If not, then place all the sun-dried tomato pesto ingredients in a food processor with extra tomatoes and process until smooth. Protein. I made this with homemade tomato sauce and panko breadcrumbs. 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. Amount of calories in Eggplant Parmesan: How much fat is in Eggplant Parmesan? Keep in mind that 8 grams of fat from eggplant parmesan is saturated fat, which is 41 percent of the daily value for saturated fat. Then remove foil and continue baking . Bake for 20 minutes, turning halfway through until eggplant is golden. EatingWell's Eggplant ParmesanThis is the perfect recipe. Great recipe. Cholesterol 255 mg. 45/300mg left. 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. What is one serving of eggplant parmesan? We love that crispy crust and we take a different approach to achieve the same results. 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. Protein. Sprinkle over cheesy bread crumbs, and garnish with the remaining basil. Used a variegated eggplant variety that turned out great. cup finely chopped yellow onion (from 1 small onion), pounds eggplant, peeled and cut into -inch cubes (8 cups), (28-ounce) can whole tomatoes, crushed with your hands in a bowl, basil sprig, plus cup coarsely chopped basil leaves, pound short pasta, such as mezze rigatoni, fusilli or shells, tablespoons freshly grated Parmigiano-Reggiano, ounces fresh mozzarella, thinly sliced and at room temperature. Uncover and bake 10 minutes longer. This will be a regular at our house! Parmesan adds salt where it counts, providing a rich and savory flavor throughout. 98g. So to avoid this and get the same results as frying, we roast the eggplant slices while covered. All this being said, eating eggplant parmesan may help you get more important nutrients like fiber, calcium, vitamin B12 and vitamin K into your diet. When roasting sliced eggplant in the oven, make sure you cover it with foil and create a steam like effect. Dotdash Meredith Food Studios Bake in the preheated oven for 5 minutes. this link is to an external site that may or may not meet accessibility guidelines. And you are missing OUT! Calories and Fat Eggplant Parmesan serves up 133 to 160 calories per 5-ounce serving. 26g. Three grams of this fat is saturated, a type of fat often referred to as " bad " fat. Generously spray both sides of the eggplant with cooking spray. Your email address will not be published. Add panko, season with salt and pepper, and cook, stirring constantly, until golden and crispy, about 2 minutes. Note: Any items purchased Next, rinse under running water, dry with paper towels, and set aside. If it doesn't appear after 10 minutes, try refreshing the page. Sprinkle with basil and pine nuts. Here's how we did it: That crispy crust on the eggplant is usually the result of breading and frying eggplant slices in oil. Remove foil and bake additional 20 minutes. So when the cooking school contacted methis recipe for healthy Eggplant Parmesan came to mind as a must-have on the menu! Such a perfect symphony of flavours! Price and stock may change after publish date, and we may make money off Each serving has 315 milligrams of calcium, which is 24 percent of the amount you require each day. Only thing I did was add some chopped onions, garlic and mushrooms to the tomato 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. Subscribe to my weekly email newsletter for a FREE and you'll get the latest meal ideas & new recipes every week! This means you WILL in fact taste the eggplant, the Parmesan and the pasta. Amount of fiber in Eggplant Parmesan: How much glucose is in Eggplant Parmesan? Lift up so excess egg drips back into the bowl. Heat oven to 425F. Arrange the eggplant in a single layer on the prepared baking sheets. All you need is 5 ingredientsaside from pantry staples like salt, pepper and oilto make one of these delicious meals. This will help you lose about 1 pound (0.45 kg) of body weight per week. Slice 1/4" thick lengthwise. I made this lighter low-carb version by roasting the eggplant in the oven instead and skipping the breadcrumbs altogether. Dip eggplant in the egg mixture, then coat with the breadcrumb mixture, gently pressing to adhere. Add pasta and cook according to package directions, about 8 minutes. We're sorry, there seems to be an issue playing this video. 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! Calories per serving of Eggplant Parmesan with Pasta 190 calories of Dreamfield's low-carb spaghetti, (2 oz) 75 calories of Hunts Orginal Style Traditional Spaghetti Sauce, (0.75 cup) 54 calories of Kraft Mozzarella Finely shredded Part Skim cheese, (0.17 cup) 37 calories of Bread crumbs, dry, grated, seasoned, (0.08 cup) Pros: taste, healthyCons: time consuming. Two-three at a time, dip the eggplant slices in the batter, then carefully lower into the hot oil. African Heritage Diet as Medicine: How Black Food Can Heal the Community. Add broth, tomato puree, cheese rind and seasonings. Preheat oven to 450 degrees F. Line a large rimmed baking sheet with parchment paper. We divided this into two smaller freezer meals (one for us, one for a friend in need) and received rave reviews from both households, following the heating from frozen instructions. salt in a small bowl. They showed putting 12 eggplant slices on the baking trays but when they assembled the Parmesan, they used 22 slices. Haha Allie thanks! Rub with olive oil and sprinkle with salt and pepper.