Make this vegan by skipping the parmesan or substituting vegan Parmesan cheese. House salad (without croutons) with low-fat dressing, and minestrone soup. Arrange the eggplant in a single layer on the prepared baking sheets. To boost the flavor we add fresh basil, garlic and crushed red pepper to the sauce so you won't miss the salt. I made this as outlined. 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). Position racks in middle and lower thirds of oven; preheat to 400F. Stir in garlic until fragrant, 30 seconds. They were willing to cook/bake/chop/do anything required to make the event a success. clicking our Amazon buttons will give us a little referral bonus. This hit the spot without hurting my progress! When the butter is melted, add the breadcrumbs and toast until golden, 2 to 3 minutes. Delicious, light way to eat eggplant! Filed Under: Gluten Free, Holidays, Parties, Pasta, Recipes, Vegan, Vegetarian Tagged With: eggplant parmesan, eggplant parmesan pasta, eggplant parmesan with pesto, eggplant pasta, gluten free, healthy eggplant parmesan, healthy eggplant parmesan pasta, healthy pasta, how to roast eggplants, perfect way to roast eggplant, pesto eggplant parmesan, quick eggplant parmesan, roast eggplant, skinny eggplant parmesan, skinny eggplant parmesan pasta, skinny eggplant parmesan pasta with pesto, sun dried tomato pasta, sun dried tomato pesto, tender roast eggplant, tomato pesto, vegan, The recipe says two tablespoons of tomatoes .that cant be right. Remove from oven and let it rest 15 minutes before serving. Cover with foil and bake until cheese is melted and everything is bubbling, about 40 minutes. This means you WILL in fact taste the eggplant, the Parmesan and the pasta. Here's what the research says about this nutritious and versatile type of food. There are 850 calories in 1 serving of Olive Garden Eggplant Parmigiana (Dinner). This Lighter Eggplant Parmesan is one of my favorite ways to eat eggplant. My kids don't like Eggplant Parmesan.but loved this one. Please check the following to indicate you would like to receive emails from Skinnytaste. 1060/2000Cal left. Other than me, no one else in our house considers themselves an eggplant lover (or even eggplant liker). Love!! The last time we fixed it we used homemade tomato sauce from homegrown tomatoes that we seasoned before we froze it. Use of this site constitutes acceptance of our. Learn about the number of calories and nutritional and diet information for Anthony's Pizza & Pasta Eggplant Parmesan Hero. I use whole eggs and not the egg whites like the video shows. 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. 191 to 200 of 1000 for eggplant parmesan with pasta. 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. If you want to republish any of my recipes, please link back to my website and the recipe post. 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. After much anticipation on their end (and quite honestly some stress on my endhoping to deliver), the healthy eggplant parmesan served with pasta was declared a WINNER!! Please refresh the page or try again in a moment. Heat oven to 425F. Required fields are marked *. Nightshades contain alkaloids, including solanine, which can be toxic. A study published in 2017 found that pasta can be part of a healthful diet if you dish them up the Mediterranean way. Mezze rigatoni, fusilli and shells all do great jobs of capturing the thick sauce. This is going straight to the top of my favorites! Mix bread crumbs and 1/4 cup Parmesan cheese together in a shallow bowl. I used half of the specified red pepper flakes(for the kids) and also added t2 thin layers of ricotta cheese. 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. 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 ). 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. Your photo is being processed. Remove from oven and let it rest 10 minutes before serving. Dip eggplant in the egg mixture, then coat with the breadcrumb mixture, gently pressing to adhere. Coat 2 baking sheets and a 9-by-13-inch baking dish with cooking spray. Eggplants are roasted until tender and tossed with pasta smothered with flavourful sun-dried tomato pesto. All you need is 5 ingredientsaside from pantry staples like salt, pepper and oilto make one of these delicious meals. Add the beef and cook, frequently stirring, until browned. 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. Flip and bake for 5 more minutes. Return the pasta to the saucepan. Preheat oven to 450 degrees F. Line a large rimmed baking sheet with parchment paper. All images and content are copyright protected. Stir in cup of the chopped basil. Cover with foil, ensuring that foil does not touch the top of the eggplant parmesan. Delicious and easy! 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. in Parmesan Serve garnished with plenty of toasted breadcrumbs, Parmesan, parsley and basil. Preheat oil to 350F in a large cast iron pot or a deep fryer. Season with salt. Required fields are marked *. Three grams of this fat is saturated, a type of fat often referred to as bad fat. Add tomato passata. Bring to simmer . This was a hit. It uses part-skim mozzarella, less oil, and whole wheat bread crumbs to make a 365-calorie meal. Here's how we did it: That crispy crust on the eggplant is usually the result of breading and frying eggplant slices in oil. Comprehensive nutrition resource for Anthony's Pizza & Pasta Eggplant Parmesan Hero. oil and 1/4 tsp. Since we like our food with a little kick, I added red pepper flakes too. in. Your photo is being processed. EatingWell's Eggplant ParmesanThis is the perfect recipe. 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. Its now a family favorite. EatingWell may receive compensation for some links to products and services on this website. Theme by. * Percent Daily Values are based on a 2000 calorie diet. This lightened-up version of the classic eggplant pasta dish swaps out some of the cheese and uses protein-rich lentil pasta. It turned out to be mouthwateringly delicious and light unlike any other eggplant parm I've ever had. Amount of carbs in Eggplant Parmesan: How many net carbs are in Eggplant Parmesan? No mention of eggplant at all. Generously spray both sides of the eggplant with cooking spray. Subscribe to my weekly email newsletter for a FREE and you'll get the latest meal ideas & new recipes every week! Ameci Pizza & Pasta Eggplant Parmigiana With Spaghetti (1 serving) contains 110g total carbs, 105g net carbs, 29g fat, 31g protein, and 810 calories. Add in tomato paste and stir constantly until lightly caramelized on the bottom of the skillet, about 2 minutes. Have you tried making it healthier, lighter or just more appealing to healthy people in your life? The eggplant stays nice and crispy and it is not gooey with too much cheese . 3. There is no need to thaw, bake from frozen in a preheated oven 350F about 1 hour 15 minutes, until heated through. Serve with lemon wedges. Tomato sauce is essential to a good eggplant Parmesan and you need plenty of it to keep the eggplant moist as it bakes. Put 1/2 cup sauce on the bottom of a 9x12 baking dish, add 1/3 of eggplant to cover the bottom of the dish. Prepare unbaked Eggplant Parmesan in a freezer to oven safe baking dish or foil dish, cover tightly and freeze for up to 3 months. 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. 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. Add eggplant and drizzle over the remaining cup oil. Hi, Im Gina Homolka, a busy mom of two girls, author and recipe developer here at Skinnytaste.com. 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. I will definitely be making this again! This is the way my Mom always made Eggplant Parmesan, and I always preferred it this way over the deep fried breaded version. This is such a delicious looking recipe!! 70g. Haha Allie thanks! My family and friends loved it. Thanks Helen! I made this lighter low-carb version by roasting the eggplant in the oven instead and skipping the breadcrumbs altogether. The whole family LOVED it! Bake in preheated oven at 375F for 25 minutes. This Healthy Eggplant Parmesan is a flavorful, light twist on an all-time favorite. thank you! Great recipe. Fiber moves through the digestive tract slowly and can promote fullness and satiety, reducing calorie intake ( 16 ). . So when the cooking school contacted methis recipe for healthy Eggplant Parmesan came to mind as a must-have on the menu! Only between 20 and 35 percent of your daily total calories should come from fat, according to the USDA's dietary guidelines. I did find the time estimates more wildly optimistic than usual for eating well. Amount of net carbs in Eggplant Parmesan: How much fiber is in Eggplant Parmesan? All Right Reserved. Remove stems, then rinse and dry the eggplant. depending on Calorie breakdown: 36% fat, 44% carbs, 20% protein. Top with the remaining eggplant, sauce and cheese. 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! Someone mentioned it tasting like it had meat in it..and that is true. I was looking for a receipe that was lighter than traditional eggplant parm. I get asked this question a lot. Transfer to the prepared pans, it's ok if they overlap slightly. I did make some additions to boost the flavor of the sauce. I didn't have basil leaves for the zucchini dish so mixed dry leaves with the parmesan and sprinkled them over the top. Lock lid; close pressure-release valve. 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. Offers may be subject to change without notice. Just added some extras to tomatoe sauce and that was it. Add onion and cook, stirring occasionally, until softened, about 2 minutes. Please refresh the page or try again in a moment. Offers may be subject to change without notice. Sprinkle over cheesy bread crumbs, and garnish with the remaining basil. It has great flavor,easy to,make! After all of this work, I was hoping to like this dish, but I really didnt. Drain. It calls for avocado, a jar of summer squash, and rotini pasta?? I made the eggplant parmesan for Easter and followed the same recipe for zucchini parmesan during the week. This amount contributes to but does not meet your daily protein needs of 46 to 56 grams. It was very tasty, and I like the method of baking the eggplant much better than the old method of frying. Great flavours, but sloppy to eat because of the water content. Finish with 1 1/2 cups of sauce, remaining mozzarella, and the remaining 2 tablespoons of grated cheese. This trick produces tender melt in your mouth eggplant just like the ride version. 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. The unassuming eggplant is the star of this comforting weeknight pasta that manages to capture the flavors of traditional eggplant Parmigiana without the fuss of frying, layering and baking. Adjust to pressure-cook on high for 45 minutes. After a weekend of grilling, the week has to start off with a healthy vegetarian pasta! Eggplant parmesan is high in sodium, and a high-sodium diet has been linked to high blood pressure, per the CDC. Turn off the heat and continue to stir until the cheese has melted and the sauce is thick. Amount of cholesterol in Eggplant Parmesan: How much sodium is in Eggplant Parmesan? Perhaps you should specify to cover with foil when baking! 2023 Warner Bros. oil, 1 1/2 Tbsp. My food philosophy is to eat seasonal, whole foods and maintain good portion control (everything in moderation!). So to avoid this and get the same results as frying, we roast the eggplant slices while covered. cup grated Parmesan cheese, divided teaspoon dried basil Directions Preheat the oven to 350 degrees F (175 degrees C). Amount of fiber in Eggplant Parmesan: How much glucose is in Eggplant Parmesan? Amount of Vitamin A in Eggplant Parmesan: How much Vitamin C is in Eggplant Parmesan? I actually prefer this to regular eggplant parm. Three grams of this fat is saturated, a type of fat often referred to as " bad " fat. Eating the leaves or tubers of these plants can lead to symptoms such as burning in the throat, nausea and vomiting, and heart arrhythmias. I also mixed Italian bread crumbs and panko for the eggplant coating and served over whole wheat spaghetti. Carbs. All images and content are copyright protected. 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. Cubed eggplant is browned with onion and garlic until golden, then simmered in a quick pantry-friendly tomato sauce until meltingly tender. Traditionally eggplant parmesan is breaded eggplant that is fried them topped with sauce and cheese before baking. Remove foil and bake an additional 10 minutes. Learn more about Mailchimp's privacy practices here. It is delicious and easy to make. Pros: Light, flavorful Cons: A little time-consumingbut worth it! While eggplant lends a meaty quality to eggplant parmesan, it provides less protein than meat. Daily Goals How does this food fit into your daily goals? Cover the baking sheet with foil entirely and place in the oven to cook for 15-20 mins (depending on the thickness of your eggplant slices). When oil is hot, cook and stir eggplant, tomatoes, onion and carrot until crisp-tender, 8-10 minutes. 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. In a high-sided large (12-inch) skillet with a lid, heat 2 tablespoons of the oil over medium. Hope you enjoy it as much as we did!! this link is to an external site that may or may not meet accessibility guidelines. 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. We loved this (like everyone else that's reviewed it)! Ridiculously healthy: Try this healthy Chicken Parmesan recipe instead. Bake until the sauce is bubbling and the top is golden, 20 to 30 minutes. Add broth, tomato puree, cheese rind and seasonings. Ive never used sun dried tomato pesto but it sounds perfect. Used a variegated eggplant variety that turned out great. Solanine protects these plants while they are still developing. Join for free! Two-three at a time, dip the eggplant slices in the batter, then carefully lower into the hot oil. 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. All Right Reserved. Create While chicken is fairly healthy, it does contain fat and is higher in calories than eggplant. 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. Dip a slice of eggplant into the egg, and then coat with the parmesan breadcrumb mixture. Makes 2-3 servings. Reserve cup of pasta water and drain. All rights reserved. Your email address will not be published. Place the eggplant in a single layer on the baking sheets. Repeat until all layers are completed. I used fettuccine for this recipe but linguine would work just as well. This is part of our comprehensive database of 40,000 foods including foods from hundreds of popular restaurants and thousands of brands. Note: Any items purchased salt. Set a large pot of salted water to boil. Everyone gobbled it up, and my 13-year-old son wants to make this a weekly routine! Pros: Healthy recipe remake Cons: A bit time consuming - but its to be expected. Calorie breakdown: 37% fat, 46% carbs, 17% protein. Add garlic, cook for 20 seconds until golden, then add onion and cook for 2 to 3 minutes until translucent and cooked through. Awesome! This Lighter Eggplant Parmesan Recipe is one of my favorite ways to eat eggplant. We love that crispy crust and we take a different approach to achieve the same results. Cholesterol 255 mg. 45/300mg left. And eggplant is a perfect ingredient for carb -conscious eating! Read my. This produces an incredible boost of tomato flavor thats much needed for this eggplant parmesan pasta recipe. Try these: Eggplant Parmesan Picazzo's Eggplant Parmesan Sandwich Bertucci's Eggplant Parmesan K & W Cafeterias Eggplant Parmesan Southern Tsunami these links. Cool for 10 minutes and serve. An unexpected error has occurred. I utterly adore it and will add it into my usual rotation Pros: Delicious! If you continue to have issues, please contact us here. 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. For two people, halving the recipe would be plenty for two meals. Whisk eggs and water in a shallow bowl. Take it out of the oven and let it sit about 10 minutes before cutting. Meanwhile, bring a large saucepan of water to a boil. Sodium 310 mg. 1990/2300mg left. Sprinkle with more basil before serving, if desired. 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) Let cool for 5 minutes. I havent really felt satisfied since I began my diet so I was so glad to be able to eat something more hearty. Calorie Goal 1480 Cal 520/2000Calleft Fitness Goals: Heart Healthy Fat41 g 26/67gleft Sodium1620 mg 680/2300mgleft Cholesterol275 mg lemon juice, and 1/8 tsp. 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. Have fixed it many times. Add garlic; cook 1 minute longer. In the meantime, if your pesto is ready, place it in a food processor and add in the extra tomatoes. We bread our eggplant slices then spray them with cooking spray and bake them in the oven instead of frying them in the pan. History and food are a source of empowerment to change the narrative regarding nutrition and health across the African diaspora. 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. I used 2 eggplants instead of 3 preparing them just as the recipe indicated. * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change
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