Tip: To toast pine nuts, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant, 2 to 4 minutes. Slice 1/4" thick lengthwise. In the meantime, if your pesto is ready, place it in a food processor and add in the extra tomatoes. Dotdash Meredith Food Studios Bake in the preheated oven for 5 minutes. We use Mailchimp as our marketing platform. 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. I also watched the video which included a little time shortcut. Fiber moves through the digestive tract slowly and can promote fullness and satiety, reducing calorie intake ( 16 ). Add the tomatoes, pasta, chicken stock, red pepper flakes and basil. 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. Meanwhile, in the large pot of water, cook pasta according to package instructions until al dente. these links. EatingWell Magazine, September/October 1995; October 2020 30th Anniversary. Your email address will not be published. Keywordeggplant parmesan, pasta with eggplants, skinny eggplant parmiggiano Prep Time10minutes Cook Time20minutes Total Time30minutes Servings4people Calories515kcal AuthorMahy Ingredients 4largeJapanese eggplantssliced into 1/4 inch slices totalling to 6 cups 1/4teaspoonsalt 1pinchblack pepper 2teaspoonsdried oregano 2tablespoonsolive oil 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. 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! It is delicious and easy to make. We bread our eggplant slices then spray them with cooking spray and bake them in the oven instead of frying them in the pan. Had it for lunch today and it was even better leftover! For two people, halving the recipe would be plenty for two meals. My grandpas, eggplant parmesan, pasta with eggplants, skinny eggplant parmiggiano, sliced into 1/4 inch slices totalling to 6 cups, or your favorite pasta (gluten free if needed), One Pan Chicken Potato Bake With Zaatar . Sprinkle over cheesy bread crumbs, and garnish with the remaining basil. If it doesn't appear after 10 minutes, try refreshing the page. Protein. I have made this recipe several times and I love it! It is a digital cookbook and cooking guide alike, available on all platforms, that helps home cooks of every level discover, save and organize the worlds best recipes, while also helping them become better, more competent cooks. 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. 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. To bake, cover with foil and bake 400F in the center rack 40 minutes. All this being said, eating eggplant parmesan may help you get more important nutrients like fiber, calcium, vitamin B12 and vitamin K into your diet. The eggplant stays nice and crispy and it is not gooey with too much cheese . This Lighter Eggplant Parmesan Recipe is one of my favorite ways to eat eggplant. Remove stems, then rinse and dry the eggplant. Season with salt and pepper, and cook, stirring occasionally, until eggplant is softened, about 8 minutes. Tomato sauce is essential to a good eggplant Parmesan and you need plenty of it to keep the eggplant moist as it bakes. Adjust to pressure-cook on high for 45 minutes. Fat. Season with salt and pepper. * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change Brush both sides of the eggplant with the lemon juice mixture. When roasting sliced eggplant in the oven, make sure you cover it with foil and create a steam like effect. I didn't have basil leaves for the zucchini dish so mixed dry leaves with the parmesan and sprinkled them over the top. I added artichokes and mushrooms and everyone loved it! Meanwhile, coat an 8 X 8 glass baking dish with cooking spray. PLUS this ever so popularGrilled Chicken Parmesanrecipe which has been made and pinned over 200K times! House salad (without croutons) with low-fat dressing, and minestrone soup. Subscribe now for full access. I am tweaking my recipe by actually doubling the amount of sun-dried tomatoes and adding tablespoons of canned crushed Roma tomatoes. It calls for avocado, a jar of summer squash, and rotini pasta?? My family and friends loved it. Sharing everywhere , OMG Robyn you made my day!!! 1 lemon, 1/2 zested and juiced, 1/2 cut into wedges, 1 large eggplant (about 1 lb. Learn about the number of calories and nutritional and diet information for Anthony's Pizza & Pasta Eggplant Parmesan Hero. I guess I will try the updated recipehas anyone made it both ways and noticed a difference? Only between 20 and 35 percent of your daily total calories should come from fat, according to the USDA's dietary guidelines. What a fantastic flavor combination! 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. Cover baking dish with foil and bake for 20 minutes until cheese has melted. I used half ground flax seed and half panko, worked great, a little more fiber and little less carbs. EatingWell may receive compensation for some links to products and services on this website. What a fantastic flavor combination! Cover with foil and bake until cheese is melted and everything is bubbling, about 40 minutes. Your photo is being processed. All Rights Reserved. Sodium 310 mg. 1990/2300mg left. Add lemon zest, garlic, roasted red peppers, spinach, and the remaining 1 Tbsp. Now Ill walk you through tiny tips and tricks why this recipe is indeed a winner! They showed putting 12 eggplant slices on the baking trays but when they assembled the Parmesan, they used 22 slices. This was a hit. Love!! 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. This produces an incredible boost of tomato flavor thats much needed for this eggplant parmesan pasta recipe. 191 to 200 of 1000 for eggplant parmesan with pasta. I don't ever really review recipes, but I had to for this one. Doubt Ill make again. Readers ask: What Section Is Parmesan Cheese In? I havent really felt satisfied since I began my diet so I was so glad to be able to eat something more hearty. Used a variegated eggplant variety that turned out great. Mix breadcrumbs, 1/4 cup Parmesan and Italian seasoning in another shallow dish. After all of this work, I was hoping to like this dish, but I really didnt. Discovery, Inc. or its subsidiaries and affiliates. Yes! Offers may be subject to change without notice. Amount of calories in Eggplant Parmesan: Calories 230, How much fat is in Eggplant Parmesan? This is part of our comprehensive database of 40,000 foods including foods from hundreds of popular restaurants and thousands of brands. It turned out to be mouthwateringly delicious and light unlike any other eggplant parm I've ever had. Going back to Patty's recipe. Set a large pot of salted water to boil. Learn more about Mailchimp's privacy practices here. EatingWell may receive compensation for some links to products and services on this website. Price and stock may change after publish date, and we may make money off Spray 2 sheet pans with oil. Both times I received raves. I used Trader Joes marinara sauce. Delicious! Preheat oven to 450 degrees F. Line a large rimmed baking sheet with parchment paper. Have found that Chinese eggplant is great in this dish as the skin is very tender. At the very least you should double this time, which I find to be a good rule of thumb for all EatingWell recipes. 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. We ate it with spaghetti and my husband didn't miss meat with his pasta. Your email address will not be published. You are right, you dont miss the frying or the breading. Mahy!! This will take about 40-60 minutes. Mix bread crumbs and 1/4 cup Parmesan cheese together in a shallow bowl. 35g. This was delicious!!! Cut calories more with Panko Really great recipe. In a 2nd small bowl, add the rest of the eggplant ingredients (parmesan, blended brown rice crisp cereal, almond flour, Italian seasoning and sea salt). 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. Bake for 20 minutes at 400 degrees. Parmesan adds salt where it counts, providing a rich and savory flavor throughout. Thanks Helen! Flip and bake for 5 more minutes. Amount of carbs in Eggplant Parmesan: How many net carbs are in Eggplant Parmesan? Plus, they only take 30 minutes or less to prepare, so dinner tonight is bound to be a breeze. 36g. Bake until the sauce is bubbling and the top is golden, 20 to 30 minutes. It's a little time-consuming, but worth it. Return the pasta to the saucepan. It was awesome! So are you a fan of Eggplant Parmesan pasta? Everything is tossed together and served with a decent sprinkling Parmesan cheese on top (take this out if Vegan). I halved the recipe and it made 4 normal-sized servings. Solanine protects these plants while they are still developing. Daily Goals How does this food fit into your daily goals? Eating the leaves or tubers of these plants can lead to symptoms such as burning in the throat, nausea and vomiting, and heart arrhythmias. Pros: taste, healthyCons: time consuming. Even with this, it is a low-calorie dinner that really satisfies. Add tomato paste and then pile on tomatoes (draining slightly if yours are runny). Bake for 20-25 minutes until softened. Spread about 1/2 cup of the sauce in the prepared baking dish. this link is to an external site that may or may not meet accessibility guidelines. If youre used to the melt in your mouth, utterly sweet taste of fried eggplantsyoull have quite a bit of time adjusting to the taste and texture of roasted eggplant slices. Top with garlic gold, Italian seasoning, and cheese. Add pasta and cook according to package directions, about 8 minutes. Increase heat to medium-high and add wine, if using. It was very tasty, and I like the method of baking the eggplant much better than the old method of frying. 20 Healthy 5-Ingredient Dinners in 30 Minutes or Less. 70g. sprinkle some Parmesan and walnuts (optional) and serve. I used 2 eggplants instead of 3 preparing them just as the recipe indicated. Hubby loved it and didn't even realize he was eating a vegetarian dish! Cover with foil, ensuring that foil does not touch the top of the eggplant parmesan. There is no need to thaw, bake from frozen in a preheated oven 350F about 1 hour 15 minutes, until heated through. It does take some time to make, but its so worth it! I also mixed Italian bread crumbs and panko for the eggplant coating and served over whole wheat spaghetti. After much anticipation on their end (and quite honestly some stress on my endhoping to deliver), the healthy eggplant parmesan served with pasta was declared a WINNER!! Yes, you can pop leftovers into the microwave in a microwave-safe dish or set the oven to 350F, cover the dish with foil and pop them in until hot and ready. Discard the basil sprig. Required fields are marked *, Copyright 2023 All about parmesan. these links. Leave a Private Note on this recipe and see it here. 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). Carbs. Press cancel. after If you continue to have issues, please contact us here. Please check the following to indicate you would like to receive emails from Skinnytaste. Sprinkle with more basil before serving, if desired. Lower the heat and cook, frequently stirring, until the sauce thickens and loses about 1/4 of the volume. The eggplant is roasted until tender, then tossed with pasta smothered with flavourful sun-dried tomato pesto. Add extra walnut pieces for crunch (optional). 20 Healthy 5-Ingredient Dinners in 30 Minutes or Less. Cover the baking sheet with foil entirely and place in the oven to cook for 15-20 mins (depending on the thickness of your eggplant slices). Transfer to a plate and set aside. How many calories are in Eggplant Parmesan? This produces ultra soft melt in your mouth eggplant slices that also cook much faster!! The ingredient list I'm looking at doesn't match the video or the recipe title. Three grams of this fat is saturated, a type of fat often referred to as bad fat. One thing, though - this recipe makes a LOT of eggplant parm if you are having it with pasta. Create Adjust for medium heat; add oil. Repeat until all layers are completed. Other than me, no one else in our house considers themselves an eggplant lover (or even eggplant liker). Thanks, EatingWell, for this excellent, lightened up version of an Italian classicit's delicious! a meal plan in 2 clicks for free! The whole family LOVED it! Agree with previous reviewer, their math isnt mathing up 5 min to cut eggplant, 10-15 for breading, 30 min to roast the eggplant, 30 to bake the casserole. They were willing to cook/bake/chop/do anything required to make the event a success. History and food are a source of empowerment to change the narrative regarding nutrition and health across the African diaspora. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); subscribe and receive fresh recipes to your inbox. Dip eggplant in egg whites, then in coating mix, turning to evenly coat both sides of each slice. This skinny eggplant parmesan pasta is a flavorful, light twist on an all-time favorite. 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. I would definitely roast the eggplant longer than 20 minutes next time. Preheat oven to 450 degrees F. Line a large rimmed baking sheet with parchment paper. Traditionally eggplant parmesan is breaded eggplant that is fried them topped with sauce and cheese before baking. Nightshades contain alkaloids, including solanine, which can be toxic. Next, rinse under running water, dry with paper towels, and set aside. We loved this (like everyone else that's reviewed it)! Thanks so much Eviyou are missing out!! 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. The Best Non-Toxic Cookware, Tested by Food Network Kitchen, We Tried Hungryroot: Grocery Store and Meal Delivery All-in-One, No-Fry Sheet-Pan Eggplant Parmesan Recipe, Creamy Italian Sausage One-Pan Pasta Recipe. I have tried this dish many times, but recently I used balsamic glaze (slightly warmed) instead of balsamic vinegar. Finish with 1 1/2 cups of sauce, remaining mozzarella, and the remaining 2 tablespoons of grated cheese. Amount of Vitamin C in Eggplant Parmesan: How much Calcium is in Eggplant Parmesan? 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. Serve with lemon wedges. All rights reserved. Please, skinny eggplant parmesan pasta with pesto. Please refresh the page or try again in a moment. This lovely pasta dish is light, vegetarian and gluten-free. How to Turn a Box of Tofu Into 7 Protein-Packed Meals That Are Anything but Bland, Centers for Disease Control and Prevention, MyFoodData: Eggplant Parmigiana Casserole, USDA: Dietary Guidelines for Americans 2020-2025. Just added some extras to tomatoe sauce and that was it. 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 was looking for a receipe that was lighter than traditional eggplant parm. Arrange eggplant slices on the prepared baking sheet. Hi, Im Gina Homolka, a busy mom of two girls, author and recipe developer here at Skinnytaste.com. Dip eggplant slices in beaten egg, then in bread crumbs to coat. 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. 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. Delicious and easy! Eggplant parmigiana, or eggplant parmesan, is an Italian food made from layers of deep-fried slices of eggplant, tomato sauce and mozzarella cheese. * Percent Daily Values are based on a 2000 calorie diet. Required fields are marked *. Ridiculously healthy: Try this healthy Chicken Parmesan recipe instead. Add panko, season with salt and pepper, and cook, stirring constantly, until golden and crispy, about 2 minutes. Add the garlic, eggplant and onion, season with the salt and cook, stirring, until softened, 1 to 2 minutes. Ina Garten's cheesy, saucy, crispy-crunchy eggplant Parmesan, made with roasted eggplant slices instead of fried. Serve garnished with plenty of toasted breadcrumbs, Parmesan, parsley and basil. Amount of Calcium in Eggplant Parmesan: How much Iron is in Eggplant Parmesan? This Healthy Eggplant Parmesan is a flavorful, light twist on an all-time favorite. If you want to republish any of my recipes, please link back to my website and the recipe post. How many calories are in Eggplant Parmesan? Very disappointed. I added another 1-2 cups of sauce because I made the dish in a 9x13 baking dish and doubled the mozzarella cheesewhole family enjoyed this. Calories per serving of Eggplant Pasta 60 calories of Eggplant, fresh, (0.50 eggplant, peeled (yield from 1-1/4 lb)) 36 calories of Spaghetti/Marinara Sauce (tomato sauce), (0.25 cup) 30 calories of Olive Oil, (0.25 tbsp) 27 calories of Parmesan Cheese, grated, (0.06 cup) 26 calories of Milk, canned, evaporated, nonfat, (0.13 cup) Add in tomato paste and stir constantly until lightly caramelized on the bottom of the skillet, about 2 minutes. Here's how we did it: That crispy crust on the eggplant is usually the result of breading and frying eggplant slices in oil. Remove foil and bake additional 20 minutes. 670 Calories 64g Carbs (50g net carbs) 32g Fat 33g Protein No price info Try our free Diet Generator I want to eat calories in meals. It makes the BEST Eggplant Parmesan Pasta! Daily Goals How does this food fit into your daily goals? In 1 bowl, add an egg and beat it. It was a big hit at our home! Drain. Please contact me if you would like to use any images . Add Parmesan to the panko and mix well. I love that, after doing the recipe just once, I could do it from my head (not usually so easy for me!). Cook several minutes per side, until golden brown. Weve been conditioned to think that traditional Black food is not nutritious, but that couldnt be further from the truth. Chicken Parmesan Served over a heaping plate of pasta, its a 1,000+ calorie meal with double the amount of allotted sodium. Here we bake breaded eggplant for crispy results with fewer calories to boot. Could Help With Weight Loss Eggplants are high in fiber and low in calories, making them an excellent addition to any weight loss regimen. Pre-heat oven to 400 degrees Fahrenheit and pour 1/2 the marinara sauce on the bottom of your baking dish. 1060/2000Cal left. For two people, halving the recipe would be plenty for two meals. It provides a silky, texture but keeps saturated fat to a minimum. Thats why the crushed tomato amount is little. For best flavor, I always use a good Parmesan cheese or Romano cheese like Locatelli or Reggiano cheese. 472 calories; protein 13g; carbohydrates 38g; dietary fiber 13g; sugars 15g; fat 32g; saturated fat 5g; cholesterol 9mg; potassium 960mg; sodium 661mg. What has more calories eggplant parm or chicken parm? This is the way my Mom always made Eggplant Parmesan, and I always preferred it this way over the deep fried breaded version. Weve been conditioned to think that traditional Black food is not nutritious, but that couldnt be further from the truth. Made this recipe for dinner last night. Stir in garlic until fragrant, 30 seconds. Amount of fat in Eggplant Parmesan: Total Fat 14g. 620. Reserve cup of pasta water and drain. Calorie breakdown: 36% fat, 44% carbs, 20% protein. This is going straight to the top of my favorites! If not, then place all the sun-dried tomato pesto ingredients in a food processor with extra tomatoes and process until smooth. Sign Rub with olive oil and sprinkle with salt and pepper. Calories and Fat Eggplant Parmesan serves up 133 to 160 calories per 5-ounce serving. Try to get flavored panko if possible . 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. Stir in cup of the chopped basil. Arrange half the eggplant slices over the sauce. Amount of glucose in Eggplant Parmesan: How much protein is in Eggplant Parmesan? Next, arrange a layer of fried eggplant, followed by sauce, shredded mozzarella cheese, and finished by grated Parmesan cheese. Preheat the oven to 425 degrees F. Place the eggplant slices in a single layer on a parchment lined baking sheet and season them with salt, pepper, oregano and a drizzle of olive oil. Add eggplant and drizzle over the remaining cup oil. Ameci Pizza & Pasta Eggplant Parmigiana With Spaghetti (1 serving) contains 110g total carbs, 105g net carbs, 29g fat, 31g protein, and 810 calories. Adjust as needed, to get a slightly runny batter consistency. 31.05.2021. I use whole eggs and not the egg whites like the video shows. While eggplant isnt the most nutritious vegetable, it does give you a decent supply of potassium and fiber. 2023 Warner Bros. So good. Dip eggplant in the egg mixture, then coat with the breadcrumb mixture, gently pressing to adhere. And I found it. The sun dried tomato pesto is one of my favorite additions here. History and food are a source of empowerment to change the narrative regarding nutrition and health across the African diaspora. Eggplant also has an antioxidant that may lower LDL (or bad ) cholesterol. Place on rimmed baking sheet sprayed with cooking spray; sprinkle with any coating mix . To boost the flavor we add fresh basil, garlic and crushed red pepper to the sauce so you won't miss the salt. in. Cook, stirring occasionally and smashing some of the eggplant, until the eggplant is very tender and the sauce is thickened, about 15 minutes. Remove the lid and stir in the Parmesan and mozzarella.
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