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. FAQ: How Long Does Parmesan Lastin Fridge? About 2 hours, plus overnight dry-brining, 40 minutes, plus at least 15 minutes draining. Price and stock may change after publish date, and we may make money off a meal plan in 2 clicks for free! This is going straight to the top of my favorites! We love that crispy crust and we take a different approach to achieve the same results. If you do click Eggplant parmigiana, or eggplant parmesan, is high in fat and calories, but boasts other important nutrients. Add the tomatoes, pasta, chicken stock, red pepper flakes and basil. Ive never used sun dried tomato pesto but it sounds perfect. This recipe rivals some of the best eggplant parms I've had without the grease. When oil is hot, cook and stir eggplant, tomatoes, onion and carrot until crisp-tender, 8-10 minutes. So it starts with roasting eggplant slices. Bake for 20 minutes at 400 degrees. It turned out to be mouthwateringly delicious and light unlike any other eggplant parm I've ever had. oil, 1 1/2 Tbsp. Eggplants are roasted until tender and tossed with pasta smothered with flavourful sun-dried tomato pesto. . Beef & Eggplant . Learn more about Mailchimp's privacy practices here. Let rest for 30-45 minutes. It has great flavor,easy to,make! 20 Healthy 5-Ingredient Dinners in 30 Minutes or Less. Even with this, it is a low-calorie dinner that really satisfies. Everyone gobbled it up, and my 13-year-old son wants to make this a weekly routine! Followed this recipe exactly and grated my own cheese,etc. 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. Transfer to a plate. House salad (without croutons) with low-fat dressing, and minestrone soup. Place the eggplant slices on a large tray, sprinkling each slice with some salt. Amount of carbs in Eggplant Parmesan: How many net carbs are in Eggplant Parmesan? A very good source of fiber, eggplant also delivers other important nutrients that support the immune system, help brain function, and promote blood clotting and healthy bones. Pros: taste, healthyCons: time consuming. The eggplant is roasted until tender, then tossed with pasta smothered with flavourful sun-dried tomato pesto. Used a variegated eggplant variety that turned out great. salt in a small bowl. Each serving has 315 milligrams of calcium, which is 24 percent of the amount you require each day. If could give NO stars would do so. 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! Delish! 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. Is Chicken Parmesan unhealthy? Tomato sauce is essential to a good eggplant Parmesan and you need plenty of it to keep the eggplant moist as it bakes. Be the first to leave one. Note: Any items purchased The eggplant after baking was perfectly crisp and seasoned. Ridiculously healthy: Try this healthy Chicken Parmesan recipe instead. Definitely will have to make this. Cook, stirring occasionally and smashing some of the eggplant, until the eggplant is very tender and the sauce is thickened, about 15 minutes. Season with salt, pepper, garlic and onion powder. Haha Allie thanks! Read my. Cook over medium heat, gently tossing, until the spinach is wilted, about 3 minutes. Coat 2 baking sheets and a 9-by-13-inch baking dish with cooking spray. Three grams of this fat is saturated, a type of fat often referred to as " bad " fat. in. Sodium 310 mg. 1990/2300mg left. Here's what the research says about this nutritious and versatile type of food. Let it simmer, scraping the base of the pan to deglaze, until the wine mostly evaporates. Bake for 20-25 minutes until softened. 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. I also use 5oz of fresh mozzarella. 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) Brush with olive oil. Lower the heat and cook, frequently stirring, until the sauce thickens and loses about 1/4 of the volume. I also mixed Italian bread crumbs and panko for the eggplant coating and served over whole wheat spaghetti. Quick Shrimp Pasta with Garlic Feta Sauce. Cover 2 baking sheets with foil and spray with cooking spray. Basically, after the eggplants are roasted , the pasta is cooked and pesto is zipped up in a food processor for 3 mins. This trick produces tender melt in your mouth eggplant just like the ride version. Thanks so much Hope you enjoy it, and I would love to see that dance! I've made this recipe two or three times and like it pretty well. How many calories are in Olive Garden eggplant parmesan? 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 ). Offers may be subject to change without notice. Here's how we did it: That crispy crust on the eggplant is usually the result of breading and frying eggplant slices in oil. Meanwhile, in a medium bowl combine ricotta, egg, parsley and 1/4 cup of grated cheese. 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. Going back to Patty's recipe. Great flavours, but sloppy to eat because of the water content. Rub with olive oil and sprinkle with salt and pepper. Love this recipe. While the sauce simmers, slice the eggplant into 1/4 inch thick slices. We loved this (like everyone else that's reviewed it)! One 8-ounce serving of eggplant parmesan has about 313 calories, according to the USDA. I don't ever really review recipes, but I had to for this one. Didn't miss the fat I thought this was a really great recipe remake, I used 1 lb eggpland and 1 lb zucchini b/c that's what we had and it worked well. Please, skinny eggplant parmesan pasta with pesto. I think my husband can qualify as the number one fan of this eggplant recipe but then again he is a fan of anything eggplant. Make this vegan by skipping the parmesan. Limit your consumption of saturated fat to 15 grams or less per day; ingesting too much saturated fat can increase your risk of heart disease. It wasnt saucy enough either. I will enjoy making and eating this over and over and will definitely share with other cooks. Three grams of this fat is saturated, a type of fat often referred to as bad fat. Prepare unbaked Eggplant Parmesan in a freezer to oven safe baking dish or foil dish, cover tightly and freeze for up to 3 months. Try these: Eggplant Parmesan Picazzo's Eggplant Parmesan Sandwich Bertucci's Eggplant Parmesan K & W Cafeterias Eggplant Parmesan Southern Tsunami Add eggplant and drizzle over the remaining cup oil. 191 to 200 of 1000 for eggplant parmesan with pasta. You will also get up to 15 percent (or 1.6 milligrams) of the recommended daily amount of zinc, 18 percent (or 1.4 micrograms) of vitamin B12 and 14 percent (or 17 micrograms) of vitamin K in each portion of eggplant parmesan. I used half ground flax seed and half panko, worked great, a little more fiber and little less carbs. Beat egg whites in separate pie plate until foamy. I didn't have basil leaves for the zucchini dish so mixed dry leaves with the parmesan and sprinkled them over the top. 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. Add garlic; cook 1 minute longer. these links. Drain. Remove and place on a tray lined with paper towels to remove excess oil. I am so glad you make it with ricotta, that is how we always made it. The skin is jam packed with antioxidants while the meat of the eggplant is full of fiber and low calorie. EatingWell may receive compensation for some links to products and services on this website. Position racks in middle and lower thirds of oven; preheat to 400F. EatingWell's Eggplant ParmesanThis is the perfect recipe. Prepare unbaked Eggplant Parmesan in a freezer to oven safe baking dish or foil dish, cover tightly and freeze for up to 3 months. Eggplant Parmesan Nutrition Facts Serving Size 1 cup Amount Per Serving Calories 317 % Daily Values* Total Fat 16.83g 22% Saturated Fat 7.741g 39% Trans Fat - Polyunsaturated Fat 1.354g Monounsaturated Fat 6.6g Cholesterol 95mg 32% Sodium 655mg 28% Total Carbohydrate 23.15g 8% Dietary Fiber 2.8g 10% Sugars 4.46g Protein 18.88g Vitamin D 0mcg 1% Bake until the sauce is bubbling and the top is golden, 20 to 30 minutes. Pros: Healthy recipe remake Cons: A bit time consuming - but its to be expected. To boost the flavor we add fresh basil, garlic and crushed red pepper to the sauce so you won't miss the salt. Uncover and bake 10 minutes longer. Add pasta and cook according to package directions, about 8 minutes. Sprinkle over cheesy bread crumbs, and garnish with the remaining basil. 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. After a weekend of grilling, the week has to start off with a healthy vegetarian pasta! Bring to simmer, cover and cook, stirring occasionally, until the pasta is al dente, 12 to 15 minutes. 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). Meanwhile, bring a large saucepan of water to a boil. clicking our Amazon buttons will give us a little referral bonus. My food philosophy is to eat seasonal, whole foods and maintain good portion control (everything in moderation!). What is one serving of eggplant parmesan? I had 3 layers of eggplant when assembling and this made plenty of rich sauce for all. 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. ), sliced into 1/2-inch-thick rounds, 2 ounces red lentil or chickpea pasta, such as rotini or penne, 2 tablespoons pine nuts, toasted (see Tip), about 5 eggplant rounds + 1 1/4 cups pasta & vegetable mixture, 2023 EatingWell.com is part of the Allrecipes Food Group. Remove foil and bake an additional 10 minutes. Meanwhile, bring a large saucepan of water to a boil. Awesome! What is eggplant parmesan? Eggplant Parmigiana ; 1070 520; 58 14; 0 60; 2440 108; 11 20; 35 Fettuccine Alfredo; 1310 810; 90 55; 2 285; 1210 95; 4 5; 30 Whisk eggs and water in a shallow bowl. Eggplant Parmesan (1 cup) contains 6.1g of carbs, 7.1g of protein, 11.1g of fat, and 157 calories. We ate it with spaghetti and my husband didn't miss meat with his pasta. Daily Goals How does this food fit into your daily goals? Add crushed tomatoes, basil sprig, oregano and 1 cups of water, and bring to a simmer over medium-high heat. My kids don't like Eggplant Parmesan.but loved this one. 1060/2000Cal left. What Happens to Your Body When You Eat NutsEveryDay. It melts right in your mouth with each bite. I was inspired to use this recipe because of the prodigious amounts of eggplant produced in our backyard garden this year. Take it out of the oven and let it sit about 10 minutes before cutting. I will enjoy making and eating this over and over and will definitely share with other cooks. This is a keeper. 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). If you continue to have issues, please contact us. Subscriber benefit: give recipes to anyone. Preheat the oven to 350 degrees F (175 degrees C). Add broth, tomato puree, cheese rind and seasonings. them, Try these: Parmesan Eggplant - Hannaford Eggplant Parmesan Trader Giotto's Eggplant Parmesan Trader Joe's Eggplant Parmesan Essensia Eggplant Parmesan What has more calories eggplant parm or chicken parm? You are right, you dont miss the frying or the breading. I like to eat Generate Not the food you're looking for? I love that, after doing the recipe just once, I could do it from my head (not usually so easy for me!). My husband raved about it all night. 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. Definitely make with panko instead of breadcrumbs - alot less calories and better crunch! Yield Serves 6 Show Nutrition Ingredients 2 1/2 pounds eggplant, unpeeled, halved lengthwise, and sliced 1/4- to 1/3-inch thick 3/4 cup good olive oil 1 tablespoon dried oregano Kosher salt and freshly ground black pepper I utterly adore it and will add it into my usual rotation Pros: Delicious! 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. Other than me, no one else in our house considers themselves an eggplant lover (or even eggplant liker). The baked pieces retained some crispiness, which was lovely. Note: The information shown is Edamams estimate based on available ingredients and preparation. Brush both sides of the eggplant with the lemon juice mixture. this link is to an external site that may or may not meet accessibility guidelines. Add Parmesan to the panko and mix well. I would definitely roast the eggplant longer than 20 minutes next time. Heat the olive oil in the Dutch oven until hot. Place the eggplant in a single layer on the baking sheets. The cheese and sauce dried out. The last time we fixed it we used homemade tomato sauce from homegrown tomatoes that we seasoned before we froze it. This is part of our comprehensive database of 40,000 foods including foods from hundreds of popular restaurants and thousands of brands. I love that, after doing the recipe just once, I could do it from my head (not usually so easy for me!). At the very least you should double this time, which I find to be a good rule of thumb for all EatingWell recipes. Made this recipe for dinner last night. Pros: Light, flavorful Cons: A little time-consumingbut worth it! There is no need to thaw, bake from frozen in a preheated oven 350F about 1 hour 15 minutes, until heated through. EatingWell Magazine, September/October 1995; October 2020 30th Anniversary. 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. Place coating mix in pie plate. All rights reserved. cup grated Parmesan cheese, divided teaspoon dried basil Directions Preheat the oven to 350 degrees F (175 degrees C). 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. Gave this recipe only 3 stars because mine turned out so watery. Set a large pot of salted water to boil. Have you tried making it healthier, lighter or just more appealing to healthy people in your life? Cook several minutes per side, until golden brown. Try to get flavored panko if possible . Eggplant Parmesan is a comforting dish that's easy to make and with a few tweaks, it can be healthy too. Plan 75-90 min to make this recipe. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Tasted Great my family loved it . Meanwhile, in the large pot of water, cook pasta according to package instructions until al dente. I made the eggplant parmesan for Easter and followed the same recipe for zucchini parmesan during the week. Amount of Calcium in Eggplant Parmesan: How much Iron is in Eggplant Parmesan? Your email address will not be published. If it doesn't appear after 10 minutes, try refreshing the page. in Parmesan We're sorry, there seems to be an issue playing this video. Beat eggs in a separate shallow bowl. Plus, they only take 30 minutes or less to prepare, so dinner tonight is bound to be a breeze. Carbs. Serve with lemon wedges. Waste of time. This Healthy Eggplant Parmesan is a flavorful, light twist on an all-time favorite. African Heritage Diet as Medicine: How Black Food Can Heal the Community. Will not use this or recommend this recipe! 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. Finish with 1 1/2 cups of sauce, remaining mozzarella, and the remaining 2 tablespoons of grated cheese. Amount of sodium in Eggplant Parmesan: How many carbs are in Eggplant Parmesan? Percentages are based on a diet of 2000 calories a day. Our eggplant Parmesan recipe features tender eggplant with a crispy crust, a flavorful tomato sauce and plenty of ooey-gooey cheese just like the classic version but with fewer calories, less fat and less sodium. My grandpasFried Eggplant Saladis another eggplant recipe you cant miss! Mattyoull have to give it a try, they go perfectly well together! I actually prefer this to regular eggplant parm. So whether your goal is walking for weight loss, tracking the foods you eat, or something else entirely, MyFitnessPal has the tools you need to start your fitness and health journey today. Great recipe. Now go ahead, indulge and spare 20 mins for a fabulous healthy pasta twist on Italian Eggplant Parmesan! Will be making again. Very disappointed. Eggplants are part of the nightshade family. Drain. Amount Per Serving (1 eggplant parmesan stack) Calories 403 Calories from Fat 158 % Daily Value* Fat 17.5g 27% Cholesterol 109.1mg 36% Sodium 980mg 41% Carbohydrates 36.6g 12% Sugar 6.7g 7% Protein 25.4g 51% Vitamin A 17IU 0% Vitamin C 2mg 2% * Percent Daily Values are based on a 2000 calorie diet. Yes! We use part-skim mozzarella cheese instead of whole-milk mozzarella. these links. Increase heat to medium-high and add wine, if using. 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. We're sorry, there seems to be an issue playing this video. oil and 1/4 tsp. When the eggplant is ready, toss the pasta with the pesto and add in some pasta water 2 tablespoons at a time to lose up the pesto and form a sauce (as thick or thin as you like). Meanwhile, mix tomato sauce, basil, garlic and crushed red pepper in a medium bowl. Use of this site constitutes acceptance of our. I used Trader Joes marinara sauce. 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) All you need is 5 ingredientsaside from pantry staples like salt, pepper and oilto make one of these delicious meals. Protein. This hit the spot, thank you! thank you! I made the eggplant parmesan for Easter and followed the same recipe for zucchini parmesan during the week. Wipe out the skillet and heat 2 tablespoons of the oil over medium. Cubed eggplant is browned with onion and garlic until golden, then simmered in a quick pantry-friendly tomato sauce until meltingly tender. Its a perfect pasta pair! How many calories should I eat to lose weight? 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. . When trying to lose weight, a general rule of thumb is to reduce your calorie intake to 500 fewer calories than your body needs to maintain your current weight. Sprinkle with basil and pine nuts. Return the pasta to the saucepan. 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 halved the recipe and it made 4 normal-sized servings. Makes 2-3 servings. While eggplant isnt the most nutritious vegetable, it does give you a decent supply of potassium and fiber. How many calories are in eggplant parmesan? Someone mentioned it tasting like it had meat in it..and that is true. Pros: Does not taste like a low calorie meal, Tasty but Time Consuming This definitely took me longer to make that EatingWell said, but it was a very good dish. If it doesn't appear after 10 minutes, try refreshing the page. It is delicious and easy to make. Roast the eggplant until it is soft and golden, about 25 minutes, flipping the slices over and swapping the pans' positions once halfway through. Learn more about Mailchimp's privacy practices here. This was a hit. Add cooked pasta, reserved pasta water and the eggplant sauce to the large pasta cooking pot, and cook over medium heat, stirring, until sauce thickens and coats the pasta, 2 to 3 minutes. Here's what the research says about this nutritious and versatile type of food. In a high-sided large (12-inch) skillet with a lid, heat 2 tablespoons of the oil over medium. 2. So good. Lift up so excess egg drips back into the bowl. (Check out more ways to slash sodium in your diet here.) Learn about the number of calories and nutritional and diet information for Anthony's Pizza & Pasta Eggplant Parmesan Hero. For best flavor, I always use a good Parmesan cheese or Romano cheese like Locatelli or Reggiano cheese. , Thanks Cheyanneyoure the best! Reserve cup of pasta water and drain. In a medium bowl, combine the flour and kefir or buttermilk. I think I will make again but slice my eggplant a little thicker. I added fresh garlic (pressed), oregano, and dried parsley to the tomato sauce. Eggplant also has an antioxidant that may lower LDL (or bad ) cholesterol. Spray 2 sheet pans with oil. Spread a ladlefull or two of the sauce on the bottom of an 11" x 15" deep baking dish. PLUS this ever so popularGrilled Chicken Parmesanrecipe which has been made and pinned over 200K times! Its delicious and perfect to make ahead and freeze or send to a friend in need! Dip eggplant slices in beaten egg. Cut calories more with Panko Really great recipe. This means you WILL in fact taste the eggplant, the Parmesan and the pasta. By Jack Gloop An excellent version. Amount of calories in Eggplant Parmesan: How much fat is in Eggplant Parmesan? Now Ill walk you through tiny tips and tricks why this recipe is indeed a winner! Amount of Vitamin A in Eggplant Parmesan: How much Vitamin C is in Eggplant Parmesan? 35g. Cover with foil, ensuring that foil does not touch the top of the eggplant parmesan. Stir in garlic until fragrant, 30 seconds. Pleased with how the crispy eggplant turned out but the sauce was bland even tho I doubled the red pepper flakes and used lots of fresh basil. And I found it. One thing, though - this recipe makes a LOT of eggplant parm if you are having it with pasta. Spread about 1/2 cup of the sauce in the prepared baking dish. This was easy and delicious!!! Combine 2 Tbsp. Youll have to try this! Send me new recipes and content via email! 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. Use of this site constitutes acceptance of our. Delicious, light way to eat eggplant! If youre trying to eat on the healthier side, Eggplant Parmesan can be a better choice than Chicken Parmesan. Calorie breakdown: 37% fat, 46% carbs, 17% protein.
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