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 If you do click Nightshades contain alkaloids, including solanine, which can be toxic. 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. Take it out of the oven and let it sit about 10 minutes before cutting. We served ours with spaghetti squash and loved every bite! Fiber moves through the digestive tract slowly and can promote fullness and satiety, reducing calorie intake ( 16 ). 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) Calorie Goal 1480 Cal 520/2000Calleft Fitness Goals: Heart Healthy Fat41 g 26/67gleft Sodium1620 mg 680/2300mgleft Cholesterol275 mg Bake for 20-25 minutes until softened. Readers ask: What Section Is Parmesan Cheese In? 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. I made the eggplant parmesan for Easter and followed the same recipe for zucchini parmesan during the week. 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. Have fixed it many times. Spray 2 sheet pans with oil. of beef base, a dash of crushed red peppers, black pepper and Soy crumbles. Amount of fat in Eggplant Parmesan: Total Fat 14g. I don't ever really review recipes, but I had to for this one. When the butter is melted, add the breadcrumbs and toast until golden, 2 to 3 minutes. The eggplant is layered with sauce and cheese, and almost becomes like a noodle-less eggplant lasagna, its so good! Amount of fat in Eggplant Parmesan: How much saturated fat is in Eggplant Parmesan? In a high-sided large (12-inch) skillet with a lid, heat 2 tablespoons of the oil over medium. I utterly adore it and will add it into my usual rotation Pros: Delicious! The eggplant after baking was perfectly crisp and seasoned. So it starts with roasting eggplant slices. thank you! Beat eggs in a separate shallow bowl. Brush with olive oil. I did make some additions to boost the flavor of the sauce. 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. Add lemon zest, garlic, roasted red peppers, spinach, and the remaining 1 Tbsp. 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 ). Calorie breakdown: 36% fat, 44% carbs, 20% protein. With a baking time for the eggplant of 30 minutes and a baking time for the assembled Parmesan of 20-30 minutes, it is unlikely that you will be pulling this out of the oven in 45 minutes from when you started. Eggplant Parmigiana (Michael . Eggplant Parmesan (1 cup) contains 6.1g of carbs, 7.1g of protein, 11.1g of fat, and 157 calories. This will be a regular at our house! Daily Goals How does this food fit into your daily goals? Although it's considered a vegetarian dish, eggplant parmesan is traditionally made with full-fat mozzarella and parmesan cheese, making it high in calories and fat. 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. I also use 5oz of fresh mozzarella. I added artichokes and mushrooms and everyone loved it! Protein. Prepare and refrigerate, tightly wrapping with foil. Amount of cholesterol in Eggplant Parmesan: How much sodium is in Eggplant Parmesan? 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). This makeover of the classic eggplant Parmesan recipe was originally developed by our Test Kitchen in 1995 and got an update in 2020 for our 30th anniversary issue. 230 Calories 17.1g Carbs (16g net carbs) 14g Fat 8g Protein No price info Try our free Diet Generator I want to eat calories in meals. Bake for 20 minutes at 400 degrees. The eggplant after baking was perfectly crisp and seasoned. Brush both sides of the eggplant with the lemon juice mixture. . I let the sauce simmer on the stove while the eggplant was baking. 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. these links. Arrange half the eggplant slices over the sauce. Amount of protein in Eggplant Parmesan: How much Vitamin A is in Eggplant Parmesan? 1 pounds eggplant, peeled and cut into -inch cubes (8 cups) 2 tablespoons tomato paste 1 (28-ounce) can whole tomatoes, crushed with your hands in a bowl 1 basil sprig, plus cup coarsely. I made the eggplant parmesan for Easter and followed the same recipe for zucchini parmesan during the week. 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. Delicious! Fitness Goals: Heart Healthy. I actually prefer this to regular eggplant parm. Each serving has 315 milligrams of calcium, which is 24 percent of the amount you require each day. 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). Protein. There is no need to thaw, bake from frozen in a preheated oven 350F about 1 hour 15 minutes, until heated through. Try these: Eggplant Parmesan Picazzo's Eggplant Parmesan Sandwich Bertucci's Eggplant Parmesan K & W Cafeterias Eggplant Parmesan Southern Tsunami Cook several minutes per side, until golden brown. Add eggplant and drizzle over the remaining cup oil. Here's what the research says about this nutritious and versatile type of food. Cubed eggplant is browned with onion and garlic until golden, then simmered in a quick pantry-friendly tomato sauce until meltingly tender. Calories in Anthony's Pizza & Pasta Eggplant Parmesan Hero It was awesome! I used Trader Joes marinara sauce. All rights reserved. EatingWell's Eggplant Parmesan This is the perfect recipe. We love that crispy crust and we take a different approach to achieve the same results. salt in a small bowl. Repeat until all layers are completed. this link is to an external site that may or may not meet accessibility guidelines. Flip eggplants. Remove from oven and let it rest 15 minutes before serving. Is Chicken Parmesan unhealthy? Haha Allie thanks! Add tomato paste and then pile on tomatoes (draining slightly if yours are runny). Prepare unbaked Eggplant Parmesan in a freezer to oven safe baking dish or foil dish, cover tightly and freeze for up to 3 months. If you prefer a heavier tomato based sauce, you can absolutely do that by adding more tomatoes. Arrange the eggplant in a single layer on the prepared baking sheets. Eggplant Parmesan Recipe Pre-heat oven to 400 degrees Fahrenheit and pour 1/2 the marinara sauce on the bottom of your baking dish. This is such a delicious looking recipe!! Will definitely be making this again! Amount of fiber in Eggplant Parmesan: How much glucose is in Eggplant Parmesan? Including eggplant parmesan in your diet gives you a big boost of calcium. 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. Dip eggplant slices in beaten egg. Cover with foil and bake until cheese is melted and everything is bubbling, about 40 minutes. I like to eat Generate Not the food you're looking for? By Jack Gloop Let rest for 30-45 minutes. Sodium 310 mg. 1990/2300mg left. Join for free! Now go ahead, indulge and spare 20 mins for a fabulous healthy pasta twist on Italian Eggplant Parmesan! To boost the flavor we add fresh basil, garlic and crushed red pepper to the sauce so you won't miss the salt. Parmesan adds salt where it counts, providing a rich and savory flavor throughout. This lovely pasta dish is light, vegetarian and gluten-free. Cholesterol 255 mg. 45/300mg left. 241 calories; protein 14g; carbohydrates 28g; dietary fiber 6g; sugars 9g; fat 9g; saturated fat 4g; cholesterol 83mg; vitamin a iu 1227.9IU; vitamin c 44.7mg; folate 84.7mcg; calcium 209.4mg; iron 1.9mg; magnesium 53.4mg; potassium 761mg; sodium 553mg; thiamin 0.3mg. Heat oven to 425F. Calorie breakdown: 37% fat, 46% carbs, 17% protein. Quick Answer: Which Side Of Small Grater For Parmesan Cheese? This was easy and delicious!!! Thats why the crushed tomato amount is little. Since we like our food with a little kick, I added red pepper flakes too. One 8-ounce serving of eggplant parmesan has about 313 calories, according to the USDA. Then layer eggplant slices and another layer of marinara and finally top with sliced mozzarella and grated Parmesan cheese. Add the beef and cook, frequently stirring, until browned. 472 calories; protein 13g; carbohydrates 38g; dietary fiber 13g; sugars 15g; fat 32g; saturated fat 5g; cholesterol 9mg; potassium 960mg; sodium 661mg. Its now a family favorite. Hi Anne, this is not a red sauce based eggplant parmesan, its rather a tomato pesto eggplant pasta. Made this recipe for dinner last night. Baked Eggplant Parmesan Spaghetti - My Food and Family The whole family LOVED it! Now Ill walk you through tiny tips and tricks why this recipe is indeed a winner! It uses part-skim mozzarella, less oil, and whole wheat bread crumbs to make a 365-calorie meal. Your photo is being processed. I also mixed Italian bread crumbs and panko for the eggplant coating and served over whole wheat spaghetti. Mahy!! Hope you enjoy it as much as we did!! 26g. Place the eggplant in a single layer on the baking sheets. Very disappointed. History and food are a source of empowerment to change the narrative regarding nutrition and health across the African diaspora. Slice eggplant into 1/3-1/2 inch slices. Everyone gobbled it up, and my 13-year-old son wants to make this a weekly routine! 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. Disclosures. 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. 35g. I think I will make again but slice my eggplant a little thicker. 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. We use part-skim mozzarella cheese instead of whole-milk mozzarella. Amount of sodium in Eggplant Parmesan: How many carbs are in Eggplant Parmesan? Mozzarella gives eggplant Parmesan that ooey-gooey melted cheese factor. Stir in garlic until fragrant, 30 seconds. Meanwhile, coat an 8 X 8 glass baking dish with cooking spray. Position racks in middle and lower thirds of oven; preheat to 400F. Meanwhile, in a medium bowl combine ricotta, egg, parsley and 1/4 cup of grated cheese. I used a hasselback potato guide to cut the eggplant since my mandolin isnt wide enough and it worked great for getting consistent sized slices. When roasting sliced eggplant in the oven, make sure you cover it with foil and create a steam like effect. I was inspired to use this recipe because of the prodigious amounts of eggplant produced in our backyard garden this year. Eating the leaves or tubers of these plants can lead to symptoms such as burning in the throat, nausea and vomiting, and heart arrhythmias. Your email address will not be published. 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) Grease a baking sheet. Eggplant parmigiana, or eggplant parmesan, is high in fat and calories, but boasts other important nutrients. Add pasta and cook according to package directions, about 8 minutes. Eggplant Parmesan Pasta Casserole Amount Per Serving (1 serving) Calories 375 Calories from Fat 117 % Daily Value* Fat 13g 20% Saturated Fat 7g 35% Cholesterol 37mg 12% Sodium 932mg 39% Potassium 636mg 18% Carbohydrates 43g 14% Fiber 5g 20% Sugar 9g 10% Protein 19g 38% Vitamin A 637IU 13% Vitamin C 14mg 17% Calcium 349mg 35% Iron 3mg 17% Send me new recipes and content via email! This Healthy Eggplant Parmesan is a flavorful, light twist on an all-time favorite. Mix bread crumbs and 1/4 cup Parmesan cheese together in a shallow bowl. Solanine protects these plants while they are still developing. Calorie Goal 1275 Cal 725/2000Cal left Fitness Goals: Heart Healthy The unassuming eggplant is the star of this comforting weeknight pasta that manages to capture the flavors of traditional eggplant Parmigiana without the fuss of frying, layering and baking. 241 calories; protein 14g; carbohydrates 28g; dietary fiber 6g; sugars 9g; fat 9g; saturated fat 4g; cholesterol 83mg; vitamin a iu 1227.9IU; vitamin c 44.7mg; folate 84.7mcg; calcium 209.4mg; iron 1.9mg; magnesium 53.4mg; potassium 761mg; sodium 553mg; thiamin 0.3mg. The adjustment to the pesto is to add extra 2 Tablespoons crushed tomatoes. Calories in Eggplant Parmesan with Pasta - SparkRecipes I am tweaking my recipe by actually doubling the amount of sun-dried tomatoes and adding tablespoons of canned crushed Roma tomatoes. Carbs in Ameci Pizza & Pasta Eggplant Parmigiana With Spaghetti Eggplant Parmesan Nutrition Facts - Eat This Much Adjust as needed, to get a slightly runny batter consistency. What Happens to Your Body When You Eat NutsEveryDay. Each serving of eggplant parmesan has 13 grams of protein, or 26 percent of your recommended daily amount.