Best 3 Healthier Eggplant Parmesan Ii Recipes
**Healthy Eggplant Parmesan: A Guilt-Free Indulgence**
If you love the classic Italian dish eggplant parmesan but are looking for a healthier alternative, you're in luck! This healthier version uses whole-wheat bread crumbs, low-fat mozzarella cheese, and a homemade marinara sauce to create a delicious and nutritious meal.
The eggplant is sliced and then coated in the bread crumbs and Parmesan mixture before being baked until golden brown. The marinara sauce is made with fresh tomatoes, garlic, and basil and is simmered until thick and flavorful. The eggplant is then topped with the sauce and cheese and baked until melted and bubbly.
The result is a hearty and satisfying dish that is packed with flavor. It's perfect for a weeknight meal or a special occasion. Best of all, it's much healthier than the traditional version, so you can indulge without guilt.
**Three additional recipes are also included:**
* **Crispy Air Fryer Eggplant Parmesan:** This recipe uses an air fryer to create crispy eggplant parmesan without all the oil. The eggplant is coated in bread crumbs and Parmesan cheese before being air fried until golden brown. The marinara sauce is then spooned over the eggplant and the dish is baked until the cheese is melted and bubbly.
* **Eggplant Parmesan Bites:** These bite-sized appetizers are perfect for parties or potlucks. The eggplant is cut into small pieces and then coated in bread crumbs and Parmesan cheese before being baked until golden brown. The marinara sauce is then spooned over the eggplant bites and the dish is served immediately.
* **Eggplant Parmesan Pasta:** This recipe combines the flavors of eggplant parmesan with pasta for a delicious and hearty meal. The eggplant is sliced and then coated in bread crumbs and Parmesan cheese before being baked until golden brown. The marinara sauce is then cooked with pasta and the eggplant is added in. The dish is served with a sprinkling of Parmesan cheese.
EGGPLANT PARMESAN FOR TWO
Eggplant Parmesan for Two? Why not? It's easier than you think-and quicker too-to prepare a scaled-down version of this classic casserole.
Provided by My Food and Family
Categories Home
Time 45m
Yield 2 servings
Number Of Ingredients 8
Steps:
- Heat oven to 375°F.
- Cut eggplant crosswise into 8 slices; spray both sides of each slice with cooking spray. Sprinkle with oregano. Heat large nonstick skillet on medium heat. Add eggplant; cook 3 to 4 min. on each side or until lightly browned on both sides. Transfer to plate; cover to keep warm.
- Add onions to skillet; cook and stir on medium-low heat 3 min. Stir in pasta sauce; cook and stir 2 min. or until heated through. Add spinach; cook 1 min. or just until wilted, stirring frequently.
- Arrange 4 eggplant slices in 8- or 9-inch square baking dish; cover with half the sauce. Repeat layers. Top with cheeses; cover.
- Bake 20 min. or until heated through. Sprinkle with basil.
Nutrition Facts : Calories 210, Fat 7 g, SaturatedFat 3 g, TransFat 0 g, Cholesterol 15 mg, Sodium 650 mg, Carbohydrate 0 g, Fiber 11 g, Sugar 0 g, Protein 14 g
HEALTHY EGGPLANT AND KALE PARMESAN
All the classic elements of eggplant Parmesan are here. The surprise is a breading of almond flour and egg whites that bakes up tender on the inside and crispy on the exterior. Braising kale in the tomato sauce boosts the flavor and adds nutritional punch.
Provided by Food Network Kitchen
Categories main-dish
Time 1h15m
Yield 4 servings
Number Of Ingredients 14
Steps:
- Position 2 oven racks in the middle and upper third of the oven, and preheat to 425 degrees F. Line 2 rimmed baking sheets with parchment.
- Cook the oil, garlic and 1/2 teaspoon salt in a large skillet over medium heat, stirring, until the garlic just starts to turn golden, 4 to 6 minutes. Add the tomatoes; rinse the can with about 1 1/2 cups water, and add the tomato water to the skillet. Add the kale and basil, bring to a simmer and cook until the sauce thickens, about 25 minutes.
- Meanwhile, combine the almond flour and breadcrumbs in a medium bowl until evenly mixed. Whisk the egg whites and 3 tablespoons water in another medium bowl until frothy.
- Lay out the eggplant slices on a clean surface, and season with 1/2 teaspoon salt and a few grinds of pepper. Dip the eggplant slices in the egg whites, then press into the almond-breadcrumb mixture to coat. Place the eggplant pieces on the baking sheets. Bake until the eggplant is tender and the crust is golden brown, about 30 minutes. Rotate the baking sheets if the top one is browning too quickly.
- Turn the oven to broil. Spread a little of the sauce on the bottom of a broiler-safe 9-by-13-inch baking dish. Arrange half the eggplant in the dish in as close to an even layer as you can without overlapping too much. Spread half the remaining sauce on top, then 1/4 of the mozzarella. Top with the remaining eggplant, sauce and mozzarella and the Parmesan. Place the baking dish under the broiler until the cheese is melted and browned, about 1 minute. Serve immediately, while the cheese is still warm. Sprinkle the top with the parsley.
Nutrition Facts : Calories 440 calorie, Fat 26 grams, SaturatedFat 6 grams, Cholesterol 20 milligrams, Sodium 900 milligrams, Carbohydrate 38 grams, Fiber 15 grams, Protein 23 grams, Sugar 12 grams
HEALTHIER EGGPLANT PARMESAN FOR TWO
Adapted from a Bon Appetit recipe, this cooking method is healthier, hearty, no-frying, and low mess. Pretty darned tasty, too. I don't bother to make marinara sauce, but use Victoria brand; it's pricy but tastes wonderful. A good pizza sauce like Muir Glen would work well, too. Multiplies easily for more servings. Eggplants can be pre-cooked 1 day ahead, kept covered, and chill. Entire dish can be assembled 4 hours ahead and refrigerated until baking.
Provided by zeldaz51
Categories Vegetable
Time 1h20m
Yield 2 serving(s)
Number Of Ingredients 7
Steps:
- Preheat oven to 400°. Using a vegetable peeler, remove skin from rounded side of each eggplant half, leaving a 1" strip of skin around the cut edges; this will hold the eggplant together during cooking. Place eggplant, 2 tablespoons oil in an eight or nine inch baking dish. Turn eggplant to coat with oil; season with salt and pepper and place cut side down. Cover baking dish tightly with foil and bake until eggplants are very soft, 40-45 minutes.
- Toss breadcrumbs and remaining 2 tablespoons oil in a medium bowl. Turn eggplant halves cut side up in the baking dish. Top eggplant halves with tomato sauce and mozzarella, then sprinkle with breadcrumbs and Parmesan. Bake until mozzarella is bubbling and breadcrumbs are golden, 25-30 minutes.
Nutrition Facts : Calories 656.6, Fat 44.3, SaturatedFat 12.7, Cholesterol 47.4, Sodium 951.4, Carbohydrate 45.6, Fiber 12.3, Sugar 14.4, Protein 22.4
Tips:
- To make the eggplant parmesan healthier, use low-fat mozzarella cheese and almond flour instead of breadcrumbs. You can also bake the eggplant instead of frying it to reduce the amount of oil used.
- Make sure to slice the eggplant thinly and evenly so that it cooks evenly. You can use a mandoline or sharp knife to do this.
- Don't overcrowd the pan when frying the eggplant. Fry the eggplant in batches if necessary to prevent it from steaming.
- Once the eggplant is fried, drain it on paper towels to remove any excess oil.
- Layer the eggplant, marinara sauce, and mozzarella cheese in a baking dish, and bake until the cheese is melted and bubbly.
- Serve the eggplant parmesan with a side of pasta or salad.
Conclusion:
Eggplant parmesan is a delicious and versatile dish that can be enjoyed by people of all ages. This healthier version of the classic dish is made with low-fat mozzarella cheese and almond flour, and it is baked instead of fried. The result is a dish that is still delicious and satisfying, but it is also healthier for you. So next time you're looking for a tasty and healthy meal, give this healthier eggplant parmesan a try!
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