Eggplant is slowly becoming my favorite vegetable. There are so many different ways to cook it, and it is a great source of fiber and many phytonutrients
This week, I tried a new recipe for baked eggplant parmesan. Eggplant and chicken parmesan are two of my favorite italian dishes, but since they are fried I don’t eat them often. I solved that problem this week and made it myself, but I baked it instead of frying. This recipe can go with pasta (which is how I made it), or if you’re watching carbs you can leave out the pasta or use another grain like quinoa. With the pasta, it is still only 389 calories for the whole meal (without the pasta, it’s closer to 280, keeping the marinara sauce). I hope you enjoy this recipe as much as I have!
Healthy Baked Eggplant Parmesan
Prep time: 10 minutes, total time: 40 minutes
Makes 3-4 servings, depending on the size of the eggplant.
1 medium eggplant
1 cup whole wheat bread crumbs
1 tbsp garlic powder
Seasonings to taste (depending on your preferences, you might use lemon pepper, onion salt, creole seasonings, crushed red pepper, etc.)
1 large egg
1 tbsp olive oil + 1 tsp olive oil for drizzling
1 small jar marinara sauce
3- 4 servings pasta (any kind will work or quinoa or any other kind of grains
1. Preheat the oven to 375. Line 2 baking sheets with aluminum foil and coat each pan with olive oil. Spread out the oil (use your fingers if you need to, do not use spray-on olive oil).
2. Slice the eggplant in about ¼ inch thick pieces.
3. In a small bowl, whisk together the egg and about 1 tbsp of water.
4. Mix the breadcrumbs and seasonings on a plate and set aside.
5. Dip each piece of eggplant in the egg mixture then coat them in the breadcrumb and seasoning mix. Once the eggplant is coated, place it on a baking sheet. Do not let the eggplant pieces overlap (use 2 baking sheets).
6. Drizzle a little olive oil on top of the eggplant pieces and place them into the oven for about 30 minutes. About 15 minutes through, remove the eggplant and flip them over
7. Cook the pasta while the eggplant is in the oven, according to the directions on the package. Heat the sauce in a small saucepan over medium heat.
8. The eggplant is finished when it is a nice golden brown, so increase the cooking time if needed.
9. Remove the eggplant from the oven and serve with pasta or any grain. Top with marinara sauce
Calories: 389 per serving with pasta
Carbohydrates: 63 g (12 g fiber)
Protein: 14 g
Fat: 10 g (7 g unsaturated)