ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

A Yummy and Healthy Eggplant Parmesan

Updated on January 25, 2012

NOT your Oil-and-Cheese-Rich Eggplant Parmesan!

Love a good Eggplant Parmesan but the calories do not love you? Then I have a solution for you! A recipe for a healthy, lower fat Eggplant Parmesan. I have high cholesterol and need to watch my fat intake, so this recipe is a good one for me.

What makes this eggplant recipe different? First of all, you do not have to bread and fry the eggplant before using it in the Parmesan casserole; you bake the eggplant slices. Secondly, instead of round slices of this beautiful veggie, you use long vertical ones. Think eggplant "lasagna noodles"!

(image is my very own; use it with attribution)

Pictures: eggplant parmesan recipe being made by me: - Click on smaller photos to view them in a larger size--

Click thumbnail to view full-size

Recipe: "Eggplant with Tomatoes, Ricotta, and Parmigiano-Reggiano": a healthy recipe. - "Eggplant Parmigiana" by another name to me!

This recipe comes from Essentials of Healthful Cooking by Williams-Sonoma. You can find the book in the right column of this page.

This Recipe makes 6 side-dish sized servings.

Here are the ingredients:

  • 1 globe eggplant, about 1 1/2 lbs., trimmed (this means cut off the stem end of the eggplant)
  • Kosher salt
  • 4 teaspoons extra-virgin olive oil
  • 2 tablespoons finely chopped yellow onion
  • 1/2 teaspoon minced garlic
  • 1 can (14 1/2 oz/455 g) whole or diced plum (Roma) tomatoes with juice

    (I sometimes use 14 1/2 oz of fresh tomatoes (I weigh them after I peel them on a food scale) from my garden. When I do this I use one to two tablespoons tomato paste)

  • 1/4 cup (1/2 oz/10 g) torn fresh basil
  • Freshly ground pepper
  • 1/2 cup (4 oz/125 g) part-skim ricotta cheese
  • 2 tablespoons grated Parmigiano-Reggiano cheese (or you can use any freshly grated Parmesan-type cheese)
  • 2 tablespoons shredded part-skim mozzarella cheese

Directions for assembling my Eggplant Parmesan-- - Good source of protein and low in cholesterol!

I usually peel my eggplants. My husband thinks that the skin is bitter. Save the peelings and finely chop them for the sauce.

  1. Cut off the stem end of the eggplant. Standing it upright on the cut end, cut it vertically into 8 1/2 inch slices (I use a mandoline slicer). Finely chop any extra outer slices (mostly skin if not peeled) and reserve.
  2. Sprinkle both sides of the 8 eggplant slices with salt and layer them in a colander. Put the colander over a plate or in your sink. Place another plate on top to weigh the slices down. Let stand for 1-2 hours. Rinse the salt off the slices and pad dry.
  3. Preheat the oven to 400 degrees F (200 degrees C) after your eggplant has been rinsed and patted dry.
  4. Light brush both sides of each eggplant slice using 2 teaspoons of the EVOO. Arrange the slices in a single layer on a baking sheet (I like to use parchment paper on the baking sheet).

    Bke them until the bottoms are lightly browned (about 15 minutes). Remove from the oven.

  5. In a large non-stick frying pan over medium heat, warm the remaining 2 tsp. of oil. Add onion, reserved chopped eggplant and saute. Stir until tender (about 15 minutes)

    Add the garlic and saute for one minute.

    Add the tomatoes and juice and half of the basil and bring to a boil over the medium heat.

    Reduce the heat to medium-low and simmer; stir occasionally until the sauce thickens (about 10 minutes).

    Add 1/4 tsp salt and season with pepper to taste.

  6. Combine ricotta, Parmigiano-Reggiano in a small bowl. Add a grind of pepper and blend.
  7. Place 4 of the eggplant slices in a sing layer in a shallow 1 1/2 quart baking dish. Divide the ricotta mixture evenly over the eggplant slices--spread slightly.

    Top with half of the tomato mixture. Make sure it is divided evenly over the top of the slices.

    Then, top with the remaining 4 slices. Spoon the remaining tomatoes over the top, again dividing evenly.

  8. Sprinkle with the mozzarella.
  9. Cover dish with aluminum foil and bake until the sauce is bubbly and the eggplant is heated through (about 25 minutes).

    Remove from oven and sprinkle with remaining basil to serve.

Nutrition Facts for this healthy Eggplant recipe:

Information from Calorie Count [http://caloriecount.about.com/]

Side Dish Serving Size 124 g

Amount Per Serving:

Calories: 93

Calories from Fat: 52

% Daily Value*

Total Fat: 5.8g 9%

Saturated Fat: 2.0g 10%

Cholesterol: 9mg 3%

Sodium: 93mg 4%

Total Carbohydrates: 6.9g 2%

Dietary Fiber: 3.2g 13%

Sugars: 2.4g

Protein: 4.6g

Vitamin A 4%

Vitamin C 4%

Calcium 10%

Iron 2%

Nutrition Grade B+

* Based on a 2000 calorie diet

Essential Tools to make the eggplant recipe!

To read my review of the mandoline slicer , feel free to visit: My Favorite Kitchen Tool

.

Another great healthy Eggplant Parmesan Recipe:

Click on the link below to see this recipe--

Eggplant Parmesan Recipe from "Cooking Quinoa" Blog. See how this cook prepares her eggplant without frying.

Links to other Healthy eggplant recipes are welcomed! However, if you have a really good recipe that might not be as good for our bodies as mine, feel free to share it anyway. Be sure to put your highest recommendation with any recipe you mention!

So, how do you like your eggplant? - Have any good recipes you want to share?

    0 of 8192 characters used
    Post Comment

    • profile image

      anonymous 4 years ago

      Yummy! Will definitely make one for dinner later. Liked!

    • profile image

      anonymous 4 years ago

      Sounds like a delicious and healthy eggplant parmesan recipe. Thanks for sharing.

    • Diana Wenzel profile image

      Renaissance Woman 5 years ago from Colorado

      This will be my first experiment in cooking with eggplant. I was looking for a healthy recipe and this one looks great. Thanks!

    • LornsA178 profile image

      LornsA178 5 years ago

      I love eggplant, this recipe looks delicious! Thanks.

    • Violin-Student profile image

      Violin-Student 6 years ago

      Mom always fried her eggplant, but I started baking my eggplant about ten years ago. I still enjoy the taste, and I sure don't miss the calories. Thanks for this page.

      -Art Haule

    • RonnieV74 profile image

      RonnieV74 6 years ago

      Nice lens ! Nice recipe !

    • profile image

      TeddySteele1 6 years ago

      Ive heard alot about eggplant but Ive never actually tried it. Maybe its time :)

    • zeronese lm profile image

      zeronese lm 6 years ago

      will try this tonight... ty :)

    • menskincaretips profile image

      menskincaretips 6 years ago

      what a delicious recipe! I am making this tomorrow night for dinner!

    • profile image

      tienlove 6 years ago

      Wow, this looks delicious. I usually bread and fry my eggplant parmesan but I might have to try this next time. This is a great healthy variation, thank you for sharing :)

    • NadiaO LM profile image

      NadiaO LM 6 years ago

      this looks so good i love eggplant even though it's healthy :)

    • miriamjimenez profile image

      miriamjimenez 6 years ago

      i love eggplant. my mouth starts watering. thanks or sharing!

    • profile image

      aryotejo2010 6 years ago

      Thanks for share

    • ewguru lm profile image

      ewguru lm 6 years ago

      great lens

    • Senora M profile image

      Senora M 6 years ago

      I've never tried eggplant parm, but my SIL loves it. I have just recently had my first tastes of eggplant ever too. Not so bad.

    • kateloving profile image

      Kate Loving Shenk 6 years ago from Lancaster PA

      I love Eggplant Parmesan! And a less fattening recipe is mightily welcome!!

    • Virginia Allain profile image

      Virginia Allain 6 years ago from Central Florida

      I used to make eggplant parmesan, but gave it up because of all the oil and cheese. Thanks for a new version.

    • profile image

      dessertlover 6 years ago

      Love your healthy version of this Italian classic. I've lensrolled you to my Eggplant Parmesan recipe lens (http://www.squidoo.com/eggplant-parmesan-recipe).

    • ElizabethSheppard profile image

      Elizabeth Sheppard 6 years ago from Bowling Green, Kentucky

      I think this sounds really good. I know my husband will like it too. Thanks for sharing it!

    • Meloramus profile image

      Meloramus 6 years ago

      Simple and fresh. Thanks for the recipe.

    • drs2biz lm profile image

      David Schroeter 6 years ago from St Kilda, Victoria, Australia

      A great lens for healthy eating. I'm on a quest to help "Kipsy" lose weight, so will recommend this lens for her to read! Will also return when I get the inspiration to do some baking!

    • ImmatureEntrepr profile image

      ImmatureEntrepr 6 years ago

      Sounds good! I have to admit I've never had eggplant before. Now I just need to get someone to cook this for me... ;)

    • VarietyWriter2 profile image

      VarietyWriter2 6 years ago

      Blessed by a SquidAngel :)

    • LotusMalas profile image

      LotusMalas 6 years ago

      Mmmmmm.... I love eggplant! Would love to make this sometime!

    • capriliz lm profile image

      capriliz lm 7 years ago

      I have been looking for a healthy way to cook eggplant. Finally found a good recipe.

    • Twmarsh profile image

      Twmarsh 7 years ago

      I haven't had eggplant in years, I'm going to have to give your recipe a try. Thanks for the info!

    • Wendy L Henderson profile image

      Wendy Henderson 7 years ago from PA

      I'm an eggplant fan! Great recipe!

    • pylemountain1 profile image

      pylemountain1 7 years ago

      I love eggplant and I love parmesan so I bet I would love this!

    • KimGiancaterino profile image

      KimGiancaterino 7 years ago

      I should make this tonight ... we have two large eggplants in the fridge. I added this lens to my recipe list on E is for Eggplant.

    • profile image

      ShamanicShift 7 years ago

      I lost my favorite recipe for eggplant! Maybe this lens can help me remember it.

    • Mickie Gee profile image
      Author

      Mickie Goad 7 years ago

      Thanks to all of you who have made such nice comments about my "yummy" eggplant recipe. I wish my eggplant plant had done better than it did this past summer. I only got one aubergine from it!

    • aka-rms profile image

      Robin S 7 years ago from USA

      Sounds delicious!

    • profile image

      aishu19 7 years ago

      This does sound really yummy!

    • mistyriver profile image

      mistyriver 7 years ago

      This sounds really good! I liked seeing the different kinds of eggplant, I have only seen the plain purple ones in our stores.

    • SandyMertens profile image

      Sandy Mertens 7 years ago from Frozen Tundra

      I keep thinking about trying eggplant.

    • RhondaAlbom profile image

      Rhonda Albom 7 years ago from New Zealand

      I also love eggplant. I can't wait to try this recipe.

    • JoyfulPamela2 profile image

      JoyfulPamela2 7 years ago from Pennsylvania, USA

      I love eggplant! I can't wait to try the baked version instead of frying. Thank you! :D