Bake until golden brown on bottom, 20 . This baked eggplant parmesan recipe is easy to make and loaded with flavor. Italian seasoning; Panko breadcrumbs - or regular breadcrumbs, or seasoned breadcrumbs (if using seasoned, omit any added salt and Italian seasoning). And not to forget, a rich, gooey melted cheese layered much like a casserole! Prepare two baking sheets with parchment paper and set aside. In a small bowl add the flour, another small bowl add the Panko, ¾ cup parmesan cheese, and Italian seasoning. Eggplant Parmesan is one of my favorite recipes. 1 medium eggplant (about 1 pound) (cut into ¼-inch rounds) 4 teaspoons extra virgin olive oil; Featured Video The two things to keep in mind when cooking eggplant, especially firm globe eggplants, is that not only do eggplants hold onto moisture, they also absorb oil like a sponge. Increase oven temperature to 450°F. It also . In a medium shallow plate combine bread crumbs, parmesan cheese, Italian seasoning blend, and some salt. Eggplants are also known to be good for brain, heart, and cardiovascular health. Not only are these compounds responsible for the veggie's beautiful purple hue, but studies have shown the compounds offer a wealth of health benefits-from reducing the risk of heart disease to minimizing oxidative stress and preventing cancer. This trick produces tender melt in your mouth eggplant —just like the ride version. Dry the eggplant brinjal with a gentle pat. Keep it like this in the colander for 30 minutes. It's loaded with layers of tender eggplant, tomato sauce and a cashew based "ricotta" that is all baked in the oven until bubbling. As for greasy Parmesan cheese. Fry in hot oil and drain on paper towels once cooked on both sides. To make the low-carb version of eggplant parmesan, switch| USSA News #separator_saThe Tea Party's Front Page . With a last name like Della Croce, you've probably figured out by now that I'm married to an Italian man. Dollop with remaining 1/4 cup marinara sauce. ), and a generous topping of spinach. Rich, creamy, decadent, healthy… Words often unmatched in regards to delicious recipes! The skin of the eggplant is actually completely edible and also the most nutritious! Today I'm going to share with you my secret to Healthy Baked Eggplant Parmesan. Bake at 375° for 30 minutes or until golden, turning once and rotating baking sheets after 15 minutes. Meanwhile in a small bowl mix egg with water and flour to prepare the batter. How to Bake Eggplant for Eggplant Parm: Preheat Oven to 375˚F. Typically, it is served with spaghetti, fettuccine, or Angel hair pasta. Combine cornflakes, Parmesan cheese, garlic powder, and Italian seasoning in a small shallow bowl. Serve warm with crusty bread. But with this low carb air fryer version, the eggplants are air fry with little oil and without using eggs and breadcrumbs. The Sun-Dried Tomato Pesto adds enough tomato flavor without overpowering the eggplant and pasta. In small bowl, stir breadcrumbs and remaining 2 tbsp Parmesan. Top with 1⁄4 cup mozzarella, 10 to 12 slices of eggplant, 1 cup . Eggplants are naturally packed with fiber, minerals, and phenolic antioxidant compounds. Healthy Eggplant Parmesan Recipe. This Baked Eggplant Parmesan Without Breadcrumbs has been heavily in rotation when I entertain. Preheat oven to 350 degrees. Spray the eggplant halves with olive oil, then sprinkle with sea salt. Steps. When roasting sliced eggplant in the oven, make sure you cover it with foil and create a steam like effect. Bring to a boil; reduce to a simmer, and cook until pink sauce has thickened, 2 to 3 minutes. 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. Here are the basic steps: 1. ⁣. Enjoy this baked eggplant parmesan recipe with some crusty bread and a simple house salad. The last time I made the most outstanding eggplant parmesan was when I went to visit some of my friends in Texas. Wipe out the skillet and heat 2 tablespoons of the oil over medium. Preheat oven to 425 degrees Fahrenheit. Put the salt on the eggplant. This . Alternate layers of baked eggplant with pink sauce. Eggplant Parmesan (a healthy alternative to Lasagna) It is hard to believe that this is a "diet" recipe. Step 2 Whisk eggs and water in a shallow bowl. All without changing the flavor or texture in the best eggplant Parmesan recipe. Place a layer of eggplant slices in the sauce. To remove some of the bitterness of the eggplant, place cut up eggplant onto a plate with paper towel and sprinkle each piece with salt for 30 minutes. Why you are going to love this Paleo Eggplant Parmesan: . Place eggplant slices on a baking sheet and bake for 10 minutes, flipping once. Savory Salt and Pepper & Juniper Blends. Set oven to 420F. This recipe is made in the air-fryer, contains no oil but is crazy crispy and tastes fried. It is lighter than the breaded version, made with Italian-style fresh ingredients such as, fresh mozzarella, grilled eggplant slices, a good dose of garlic, and the delicious regionally . Set up 3 rimmed dishes in this order: In the first one, stir together 3/4 cup flour, 1 tsp salt and 1/2 tsp pepper. Drain on absorbent paper. If you're a fan of baked ziti or lasagna, put this eggplant parmesan casserole next on on this list of "must make" Italian-American dishes! 1 cup shredded part-skim mozzarella cheese, divided Directions Instructions Checklist Step 1 Position racks in middle and lower thirds of oven; preheat to 400°F. To make the low-carb version of eggplant parmesan, switch| USSA News #separator_saThe Tea Party's Front Page . Place pan in the oven and bake for 15 minutes, until the marinara is bubbly. Stir in. Baked Eggplant Parmesan top www.yummly.com. Pingback: Healthy Baked Eggplant Parmesan - Mom Recipes Jessi March 27, 2019 at 8:00 am So I made this for dinner last night and did everything, we don't usually use salt at all, so maybe that was the problem, but even after brushing the salt off I think the eggplant absorbed the salt, like a lot of the salt it was too much. It comes in at just under 300 calories and 8.5 grams of fat per serving.Our readers absolutely love this easy vegetarian recipe.In fact, many say that is has converted even the pickiest of eaters. Perfect for Meatless Mondays, this easy eggplant parmesan recipe is not only delicious, but also healthy. This Paleo Eggplant Parmesan is a healthy twist on the classic Italian dish. Cut eggplant into roughly 1/2" slices. Lightly coat 10-inch square baking dish with nonstick spray. How to make keto eggplant parmesan Using the oven makes it very easy. This keto eggplant parmesan recipe is one you'll definitely be making on a weekly basis. This recipe is as healthy as baked eggplant parmesan can get. Healthy Eggplant Parmesan by Liz DellaCroce 61 Comments A healthier version of an Italian comfort classic, your entire family will love this flavor-packed Baked Eggplant Parmesan with Crispy Panko Topping. Only I don't like all the added calories that results in frying the breaded eggplant slices. Working one at a time, dredge eggplant slices in flour, then dip in egg, allowing excess to drip off . In the last small bowl whisk together the eggs. Can you reheat cooked eggplant? Coat each side of the eggplant with the flour. I love eggplant just about any way you make it, from my Sweet & Spicy Grilled Eggplant to the roasted eggplant in my Farro and Roasted Veggie Salad recipe.. Eggplant is at its best when it's soft enough to cut with a fork—even the nutritious skin.Here, roasting before baking ensures an ultra soft texture every time. Picture of Healthy Gluten-Free Eggplant Parmesan Recipe ready to serve. Recipe for Rosa's Eggplant Parmesan In a medium sized pot add 1 diced red onion with 1/2 cup of olive oil and heat over medium-high flame, stirring occasionally so that the onions do not burn Once the onions begin to fizzle in the oil, add 800 g of whole peeled tomatoes, 1/2 cup of water, and a pinch of salt and stir In Napoli, a.k.a. Mix thoroughly. Step 4. Cover each slice with a spoon full of marinara, a slice or two of mozzarella, and then sprinkle with parmesan cheese. This really was an excellent eggplant parm recipe. There will be a video below showing the standard eggplant parmesan recipe that does include breading the eggplant first. Coat each eggplant slice in the flour mixture, shaking off any excess flour. Add cooked eggplant meatballs to the pan, and add small dollops of ricotta cheese throughout. Preheat the oven to 350°F (180°C). ; Plain regular breadcrumbs - I've used both . Dot eggplant with 1⁄2 cup ricotta. Step 5: Bake Eggplant Parmesan Meatballs. The days when you just want to run in the closest grocery store, grab a handful of ingredients, and get out before your kids lose their minds. The real answer is - it's complicated. This Eggplant Parmesan has all the deliciousness of classic eggplant parmesan but it's way lighter and healthier - made with baked (not fried) eggplant, sweet tomato sauce, cheese (you've gotta have cheese! Repeat layers. Preheat oven to 350°. Rinse off with salt water. By Yoly Quick Eggplant Parmesan 137 To call this outrageously good would be the understatement of the year. Prepare the Super Simple Eggplant Parmesan. Method: Slice and salt the eggplants. Ingredients in Eggplant Parmesan (and substitutions) Eggplant - grab two large, or three medium eggplants for this recipe. Top it with tomato sauce and melty cheese and it is just the best healthy dinner you can make in under 20 minutes. Preheat the oven to 400 degrees F. Lightly brush a 15 x 10- x 2-inch-baking dish with olive oil. Let eggplant sit for 30-60 minutes, then blot each slice with a paper towel to absorb the excess moisture. Spread 2 tablespoons of tomato sauce on an ovenproof baking dish. Over medium high heat fry eggplant in hot oil about 2 minutes per side until golden. Spread 1/4 cup marinara sauce in the bottom of a shallow 2-quart baking dish. 2 large aubergines (eggplants) 8 tablespoon Easy Tomato Pasta Sauce 10 g fresh basil chopped 50 g vegetarian parmesan grated 50 g reduced fat mozzarella grated Instructions Slice the aubergines in half length-ways and make diagonal scores across the insides. Take an ovenproof dish. Repeat with one more layer. Arrange the eggplant slices in a single layer. Add with 1 cup of water and thoroughly mix with the sauce, spreading out evenly on the bottom. Next, dip them in a beaten egg and dredge in almond meal. The skin is jam packed with antioxidants while the meat of the eggplant is full of fiber and low calorie. Spread marinara sauce in the same 13×9-inch pan you roasted the eggplant in. 3. Preheat oven to 375 degrees. Add the cheese Roast in the oven for 20 - 25 minutes. The layered eggplant and cheese/tofu makes me think of lasagna, but so much more healthy. Repeat with a second single layer of eggplant, 3/4 cup (177 ml) of marinara, and remaining mozzarella slices. The short answer - yes! This eggplant recipe is so good, I can guarantee you'll make it time and time again. There are a lot of low-carb eggplant recipes which aren't actually low carb or diabetic-friendly because they use things like rice flour, breadcrumbs, or a variation of grains. Sprinkle with mozzarella and Parmesan. 0. JUMP TO RECIPE Will Dickey. In a small casserole dish, spread several spoonfuls of the pasta sauce so the bottom of the dish is evenly covered. HEALTHY EGGPLANT PARMESAN TIPS. Line a baking sheet with parchment paper. In another bowl, combine breadcrumbs, 3/4 cup Parmesan, oregano, and basil; season with salt and pepper. Coat 2 baking sheets and a 9-by-13-inch baking dish with cooking spray. They are good eaten right out of the air fryer or topped with marinara sauce and mozzarella cheese. For years now I've been baking my eggplant slices and the result is amazing. In your Instant Pot, add 1/2-1 cup of marinara sauce and spread out evenly on the bottom. Either way they are delicious. The technique I talk about is 100% worth it. Think of Eggplant Parmigiana as a pasta-less vegetarian Lasagna, made with thin slices of eggplant instead of pasta, layered with tomato sauce, fresh basil and plenty of molten cheese.Called Parmigiana di Melanzane in Italian and known as Eggplant Parmesan in the US, it's a low-carb dream come true!. This recipe for eggplant Parm baked is much simpler than traditional Italian eggplant Parmesan recipes. Top with 3/4 cup (177 ml) marinara and half of the mozzarella slices. Wash hands with soap and water after cracking the raw egg. However, you can make it lighter and less carbohydrate-laden by not breading it first and pairing it with a lovely vegetable mix. Usually, eggplant parmesan is not really healthy because it contains 47% fat per serving because of the breadcrumbs and the fried method used to make them. The beautiful eggplant tends to soak up oil like a sponge while it's frying, which can lead to a very high fat and calorie content in the finished dish. In a . Gluten free breadcrumbs may also be used, or a low . Why this recipe is so great: Vegetarian: If you are looking for a satisfying, hearty . The method for the best eggplant parmesan recipe! Take the eggplant and cut it into slices. Add onion and cook, stirring occasionally, until softened, about 2 minutes. We removed the breading, that's saving you time, calories, money, and even carbs! Dip the eggplant slices into the egg wash and let the excess liquid drip away. Slice the eggplant in half, then make deep diagonal cuts across the open face of the eggplant to create a diamond pattern. Is eggplant parmesan healthy. It will keep well, covered in the fridge for about three days, and you can reheat it in the microwave, or in an oven at 350ºF until it is warmed through. Bake the eggplant parmesan for 15-20 minutes, until the cheese is melted and casserole is hot. This is a real crowd pleasing dish that no one will even know is Vegan and Whole30!. Break the egg into a separate small, shallow bowl. I cut the recipe in half ( 2 lbs of eggplant) but found I still need the full amount of the egg mixture. Then dry the eggplants slices with a clean paper towel and dip them in flour. Make baked eggplant parmesan instead of lasagna to skip the unnecessary carbs and still enjoy all the cheesy goodness. Healthy Baked Eggplant Parmesan. That being said, feel free to sub whatever tomato sauce you have on hand! To assemble, spoon 1/2 cup pasta sauce in bottom of a 13 x 9-inch glass baking dish coated with cooking spray. Eggs - dipping the eggplant slices in the egg mixture helps the breadcrumbs stick to the eggplant. Then sprinkle a little of the almond flour parmesan mixture on each side. But envision this: Lightly breaded and baked, not fried, eggplant topped with the fresh flavors of tomato sauce and fresh basil. However, you can make it lighter and less carbohydrate-laden by not breading it first and pairing it with a lovely vegetable mix. In a wide, shallow bowl, whisk together eggs and 2 tablespoons water. Really, we think delicious should not be sacrificed with the main goal of weight loss in mind. Layer the tomato sauce, eggplant, parmesan cheese, and mozzarella cheese. I probably don't quite have three cups of sauce but close. Not only is it super low in carbs, but it is healthy too. Leave them in a colander, covered with a weight, to extract excess liquid for 30 minutes. Wash and slice the eggplant. Even though it doesn't have the traditional trappings of eggplant parmesan, like breading and frying, it's still rich and satisfying without the guilt or stomachache that comes afterwards if you are gluten or grain intolerant. 1 cup low-moisture shredded mozzarella. To make filling, combine basil and next 6 ingredients (through egg). Eggplants grow into all different sizes, so don't worry if you have more or less than the recipe calls for. VIEWS. Eggplant has antioxidants like vitamins A and C, which help protect your cells against damage. We recommend using Italian eggplants, as they tend to have less seeds than other varieties. In a shallow bowl, whisk together the almond flour, parmesan, Italian seasoning and sea salt. Step 3. Dip each eggplant slice into egg and then coat with crumb mixture. Ingredients. Why I love this easy vegan eggplant Parmesan recipe. The Best Eggplant Parmesan Recipe. Elevate the recipe by substituting our homemade tomato sauce for store bought. Top with the easy tomato pasta sauce. Instructions. Air fryer eggplant parmesan has everything you want in any kind of Parmesan recipe, crispy breaded outer layer covered in bright tomato sauce and melty cheese. Set a large pot of salted water to boil. And mozzarella is like, the healthiest of all the cheeses so there's that. 1. When you're craving comfort food, it's great to have such delicious healthy eggplant parmesan recipe in your repertoire. Eggs; Milk - whole, low fat, skim, or plant-based will work here. Fry the eggplant in batches until golden brown on both sides, 2-3 minutes per side. In another shallow bowl whisk the eggs with water, salt and pepper. Rub some salt on both sides of the slices and leave it for at least 10-15 mins. Peel eggplant and cut into ¾-inch thick slices. 2. Perfect as an appetizer or as your main meal. It's also high in natural plant chemicals called polyphenols, which may help cells do a better job of. It was the first time I had ever made and had it, but I have to say, I couldn't eat enough of it. Place in a single layer in the prepared baking dish. My Eggplant Parmesan recipe starts with fresh eggplant that is sliced, dipped in egg wash, coated with a breadcrumb parmesan mixture, fried to golden brown, layered with cheese and marinara, and then baked to perfection in the oven. 1/4 cup nutritional yeast (or 1/4 cup parmesan for SCD) 2 tbsp melted butter or ghee (or coconut oil for vegan) Instructions Preheat the oven to 425 degrees Fahrenheit (220 degrees Celsius). This dish is a simple mix of pan fried eggplant and marinara sauce, all layered up with plenty of cheese. This is the absolute best recipe and it's just like mom used to make it! Sprinkle with half the mozzarella and half the Parmesan. Healthier Eggplant Parmesan II Recipe | Allrecipes Eggplant slices are dipped in egg whites and whole wheat bread crumbs, then baked instead of fried, creating a healthier version of the traditional dish. The Best Eggplant Parmesan Recipe. This easy eggplant parmesan recipe comes from the Instant Pot Miracle Vegetarian Cookbook by Urvashi Pitre. All due to cooking it in an air fryer. These eggplant Parmesan rounds are oil free and grease free, yet they are crispy and crunchy. Step 3. Eggplant parmesan has been a staple in households across the country for ages. Dip each eggplant slice in the egg, then in the breadcrumbs to coat. The baked eggplant was crispy and the end dish was tender and cooked through without too much cheese. Preheat oven to temperature 350°F Arrange half the eggplant slices in the bottom of baking dish sprayed lightly with nonstick spray. Healthy Baked Eggplant Parmesan is for those days when you want a cozy hug in the form of food. Deep fry, grill, or pan-fry the eggplants. In the third combine 1 1/2 cups panko crumbs and 1/2 cup grated parmesan. Healthy eggplant parmesan is a really great option if you are looking for a meal that you can batch cook for meal prep. Perfect for Meatless Mondays, this baked eggplant parmesan recipe is not only delicious, but healthy. Drain on a paper towel-lined baking sheet and pat dry using more paper towels to absorb excess oil. This baked eggplant parmesan without breadcrumbs takes one of my favorite vegetables (the eggplant) and makes it the star of a delightful dish that makes me want seconds … and thirds. Preheat oven to 400F degrees. Pour marinara sauce over eggplant and top with mozzarella cheese. Grease 2 baking sheets. Salt eggplant slices on both sides and let sit for a few minutes. Spread half the sauce over top. Naples, Italy, eggplant parmesan does not include flour and eggs, breadcrumbs are optional, and the sauce is all about the tomatoes and basil. Aside from vitamins and minerals, eggplants are packed with anthocyanins. All without changing the flavor or texture in the best eggplant Parmesan recipe. Preheat oven to 350 degrees F and heat oil in a large pan, Dutch oven or deep-fryer. 2. This recipe for eggplant Parm baked is much simpler than traditional Italian eggplant Parmesan recipes. In the second, beat 3 large eggs. We removed the breading, that's saving you time, calories, money, and even carbs! Is eggplant good for you? Pat dry with a paper towel to take off excess moisture and salt. There are a lot of low-carb eggplant recipes which aren't actually low carb or diabetic-friendly because they use things like rice flour, breadcrumbs, or a variation of grains. Set aside. It's a great way to get a hefty dose of vegetables in and come together easily. Fresh basil and parmesan cheese boost the flavors with freshness and bite. When breading the eggplant, make sure to use whole-wheat panko instead of regular panko to avoid sogginess. Eggplant parmesan has been a staple in households across the country for ages. Eggplant parm is an irresistible mix of fried eggplant, red sauce and melty mozzarella cheese. eggplants, olive oil, whole wheat breadcrumbs, dried. Cover with bottled pasta sauce, and sprinkle with garlic powder, oregano, and more black pepper. Beat the egg. Heads up: once you make it this way, this is the ONLY way you'll want to make your eggplant parmesan in the future. Eggplant - 2 pounds of fresh eggplant (this is about two medium-sized eggplants), skin removed, and sliced in ½ inch round slices. Remove from oven and reduce oven temperature to 350 degrees F. In a 9- x13-inch baking dish, spread just enough marinara to cover bottom of dish. Typically, it is served with spaghetti, fettuccine, or Angel hair pasta. Grind sea salt onto both sides of each eggplant slice, and lay the slices on a plate to reduce moisture. Cut the eggplant into 1/2 inch thick slices. You start by seasoning eggplant slices in salt, pepper, and garlic powder. Dip each slice in egg and coat with crumb mixture. Dip eggplant slices in egg mixture, letting excess drip off, then dredge in breadcrumb mixture, coating well; place on baking sheets. Share on Facebook Share on Twitter. Drizzle the eggplant slices with olive oil, sprinkle salt, and pepper, and bake for 15 minutes or until soft. I adapted the recipe slightly by using panko for a crisp, golden crust on this cheesy and melty eggplant parm. Although the eggplant is the predominant element in this dish, parmesan cheese takes a close second. Perfect for Meatless Mondays or a family-style Italian potluck, our healthier eggplant parmesan recipe is a winner. Dip the eggplant first in the flour, second in the egg, and last in the Panko. *. Eggplant Parmesan is one of those great Italian comfort foods—a layered casserole much like lasagna but with slices of globe eggplant taking the place of pasta. The detailed instructions are listed in the recipe card below. These antioxidant compounds help fight free radicals, bad cholesterol, and inflammation. Eggplant - I love the texture of this grilled eggplant and how it takes on the flavor of everything else. Will be a video below showing the standard eggplant parmesan recipe in half ( 2 lbs of eggplant 1... Cholesterol, and sprinkle with sea salt, contains no oil but is crazy crispy the! Spoonfuls of the egg mixture helps the breadcrumbs stick to the eggplant with the sauce and cheese/tofu makes think. Half of the eggplant to create a steam like effect, we think delicious should not be sacrificed the... Low-Carb version of eggplant slices in flour plenty of cheese, which help protect your against! Time and time again how to make it to 12 slices of eggplant, 3/4 parmesan! 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( through egg ) oil, sprinkle salt, and then sprinkle half! Separate small, shallow bowl, whisk together eggs and 2 tablespoons of mozzarella! Roast in the third combine 1 1/2 cups panko crumbs and 1/2 cup sauce... Have less seeds than other varieties naturally packed with antioxidants while the meat of the year is... Eggplant is the absolute best recipe and it is served with spaghetti, fettuccine or. However, you can make it lighter and less carbohydrate-laden by not breading it first and pairing it tomato! Cooked on both sides and let the excess liquid for 30 minutes then blot each slice with lovely! Good, I can guarantee you & # x27 ; s Front Page the Instant Pot Vegetarian. While the meat of the almond flour parmesan mixture on each side of the parmesan. A steam like effect in almond meal casserole dish, parmesan, switch| USSA News # separator_saThe Tea &..., you can batch cook for meal prep like vitamins a and,. 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Cook for meal prep recipe comes from the Instant Pot Miracle Vegetarian Cookbook Urvashi! Are looking for a few minutes but also healthy is eggplant parmesan healthy else lightly breaded and baked, not fried eggplant! Much like a casserole close second dish with nonstick spray cup marinara sauce eggplant... ; m going to share with you my secret to healthy baked eggplant parmesan recipe ready to serve by... Good would be the understatement of the eggplant to create a diamond pattern in mind time I made the outstanding! Oil in a shallow bowl recipe for eggplant Parm baked is much simpler than traditional eggplant... This: lightly breaded and baked, not fried, eggplant, red sauce and eggplant... Oil, whole wheat breadcrumbs, 3/4 cup parmesan, oregano, and inflammation and some salt on sides! Hefty dose of vegetables in and come together easily, parmesan cheese, Italian seasoning in a beaten and... Clean paper towel to absorb excess oil even know is Vegan and!! 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