A Yummy and Healthy Eggplant Parmesan
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.
- 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.
- 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.
- Preheat the oven to 400 degrees F (200 degrees C) after your eggplant has been rinsed and patted dry.
- 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.
- 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.
- Combine ricotta, Parmigiano-Reggiano in a small bowl. Add a grind of pepper and blend.
- 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.
- Sprinkle with the mozzarella.
- 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 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%
Vitamin A 4%
Vitamin C 4%
Nutrition Grade B+
* Based on a 2000 calorie diet
This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.
© 2010 Mickie Gee