Info. Bake, flipping the eggplant and switching the pans between racks halfway, until the eggplant is tender and lightly browned, about 30 minutes. Great for a lunch or dinner. Try to get flavored panko if possible. Season with salt and pepper. Will make again.--But it should tell you to salt and press the eggplant slices in advance to remove bitter juice! Definitely make with panko instead of breadcrumbs - alot less calories and better crunch! With my own home made spaghetti sauce.....it was outrageous! This healthy eggplant Parmesan recipe has is satisfying without piling on the calories and fat. 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. Generously coat the bottom of a 13x9-inch baking dish with 1 tablespoon olive oil. Place the coated eggplant slices onto the baking sheet and spray tops lightly with cooking spray (which helps with browning!). This combines fast and easy stewing with the full flavor of the tomato. 1 tablespoon water. Pros: lower calorie and less messy. Coat 2 baking sheets and a 9-by-13-inch baking dish with cooking spray. Roast. Here we bake breaded eggplant for crispy results with fewer calories to boot. The traditional way of cooking this dish, is to lightly fry the slices of eggplant … Spread Gouda cheese over the tomato mixture in an even layer. By treating the eggplant with the olive oil and letting it bake, I have tried to make a healthier version. Cut calories more with Panko Really great recipe. Make your own bread crumbs with fresh gsrlic and basil! ¾ cup grated Parmesan cheese, divided. But it was a lot of work for the result. This is going straight to the top of my favorites! All Right Reserved. I have made this recipe several times and I love it! Can be served with a vegetable pasta with an olive oil and oregano dressing. Mix breadcrumbs, 1/4 cup Parmesan and Italian seasoning in another shallow dish. 1,965 milligrams sodium. Pour water over the tomatoes, again cover the skillet, and continue cooking tomatoes until the skins begin to wrinkle and loosen from the flesh, about 5 minutes. 3 egg whites. Arrange the eggplant in a single layer on the prepared baking sheets. Arrange half the eggplant slices over the sauce. Add comma separated list of ingredients to exclude from recipe. Dredge the eggplant slices in a thin layer or coconut flour, then dip in the egg, and press into the breadcrumb mixture. I utterly adore it and will add it into my usual rotation Pros: Delicious! In a shallow bowl, whisk together almond flour, 1/2 cup Parmesan, Italian seasoning … Slice about 1/2 inch off each end of the eggplant; cut eggplant lengthwise into 6 equal slices. Thanks Annette;) My toddler LOVES this recipe! 1 tablespoon olive oil, or more as needed, 1 pinch salt and ground black pepper to taste, 6 fresh basil leaves, or more to taste, finely chopped, Back to Healthy Eggplant Parmesan (No Frying Required). Let cool for 5 minutes. Information is not currently available for this nutrient. I didn't have mozzarella but did have monterey jack cheese which worked just fine. ¾ pound part-skim mozzarella cheese, … The cooking of the tomatoes is not conventional, however I enjoy keeping the juices and flavors of the tomatoes. Homemade stuffing is ridiculously easy to make, but there are a few things you can do that would ruin a perfectly good stuffing. Heat olive oil in a skillet over medium heat. But switching up your side dishes can bring a refreshing change to a classic comfort food dish. Preheat oven to 350 degrees F (175 degrees C). YAY eggplant. 4+ pounds cheese. Eggplant Parmesan doesn't have to include layers of deep-fried eggplant and mountains of cheese. Line two large baking sheets with parchment paper and coat with cooking spray. Also used two 15-oz cans of sauce (no salt added). Preheat oven to 425°F. Percent Daily Values are based on a 2,000 calorie diet. STEPS 6 & 8 ARE FLIPPED AROUND! Add comma separated list of ingredients to include in recipe. Spoon 1 cup sauce over the eggplant and sprinkle with 1/4 cup Parmesan and 1/2 cup mozzarella. 3 eggplant, peeled and thinly sliced. Ingredients. Your daily values may be higher or lower depending on your calorie needs. Season cut sides of tomatoes with salt and pepper. 30.4 grams saturated fat. Eggplant parmesan is a layered dish of eggplant, baked in a tomato sauce with melted cheese. The flavours come together beautifully as a delicious, rich and satisfying comfort food. It was very tasty and I like the method of baking the eggplant much better than the old method of frying. 1 cup panko breadcrumbs. SO GOOD This exceeding my expectations in every single way. 2 large eggs. I added fresh garlic (pressed) oregano and dried parsley to the tomato sauce. Don't skip the step of salting the eggplant, especially if you want to freeze one of the casseroles. Bake until the sauce is bubbling and the top is golden, 20 to 30 minutes. Spread about 1/2 cup of the sauce in the prepared baking dish. Mash tomatoes in the skillet until smooth. Healthy Eggplant Parmesan FAQs Is eggplant Parmesan keto? Heat olive oil in a skillet over medium heat. Nutrient information is not available for all ingredients. I ended up using nutritional yeast in the breadcrumb mixture instead of cheese and the flavor was still fabulous. Reduce heat to low. Once the eggplant is breaded, roast in the oven until soft and slightly golden. 1 serving Canola or olive oil cooking spray. This was SO good! Source: EatingWell Magazine, September/October 1995; October 2020 30th Anniversary. 241 calories; protein 14g 28% DV; carbohydrates 28g 9% DV; dietary fiber 6g 24% DV; sugars 9g; fat 9g 14% DV; saturated fat 4g 20% DV; cholesterol 83mg 28% DV; vitamin a iu 1227.9IU 25% DV; vitamin c 44.7mg 74% DV; folate 84.7mcg 21% DV; calcium 209.4mg 21% DV; iron 1.9mg 11% DV; magnesium 53.4mg 19% DV; potassium 761mg 21% DV; sodium 553mg 22% DV; thiamin 0.3mg 30% DV. When the eggplant slices are done baking… Assemble low carb eggplant parmesan layers. Remove skins with tongs and discard. Most people won't think twice about serving basic cornbread when is on the table. Well done! Info. Awesome recipe! Flavorful and easier than the traditional eggplant parmesan I cut this in half and used one med-large eggplant. This makeover of the classic recipe was originally developed by our Test Kitchen in 1995 and got an update in 2020 for our 30th anniversary issue. 1,053 calories per serving. My husband raved about it all night. Eggplant Parmesan doesn't have to include layers of deep-fried eggplant and mountains of cheese. My husband said it tasted just as good as any restaurant eggplant parm - which would easily be 2 or 3 x the calories and fat. This healthy eggplant Parmesan recipe has is satisfying without piling on the calories and fat. Reduce heat to medium-low, place a cover on the skillet, and cook tomatoes until warmed through, about 5 minutes. Allrecipes is part of the Meredith Food Group. You saved Healthy Eggplant Parmesan (No Frying Required) to your. 1 serving Canola or olive oil cooking spray, 2 eaches medium eggplants (about 2 pounds total), cut crosswise into ¼-inch-thick slices, 1 (24 ounce) jar no-salt-added tomato sauce, ¼ cup fresh basil leaves, torn, plus more for serving, 1 cup shredded part-skim mozzarella cheese, divided, © 2020 EatingWell.com is part of the Allrecipes Food Group. It was great! Arrange tomato halves into the skillet with the cut sides facing down. Amount is based on available nutrient data. Generously spray both sides of the eggplant with cooking spray. Meanwhile, mix tomato sauce, basil, garlic and crushed red pepper in a medium bowl.