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lol . I also mixed Italian bread crumbs and panko for the eggplant coating and served over whole wheat spaghetti. came out delightful! Amount of cholesterol in Eggplant Parmesan: How much sodium is in Eggplant Parmesan? Eggplants are roasted until tender and tossed with pasta smothered with flavourful sun-dried tomato pesto. Combine 2 Tbsp. Take it out of the oven and let it sit about 10 minutes before cutting. Add eggplant and drizzle over the remaining cup oil. Roast until the eggplant is browned and tender, about 20 to 25 minutes. 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. This gets the breading nice and crispy, but slashes fat and calories. I even added a tiny bit of liquid when I saw what was happening. When trying to lose weight, a general rule of thumb is to reduce your calorie intake to 500 fewer calories than your body needs to maintain your current weight. ), sliced into 1/2-inch-thick rounds, 2 ounces red lentil or chickpea pasta, such as rotini or penne, 2 tablespoons pine nuts, toasted (see Tip), about 5 eggplant rounds + 1 1/4 cups pasta & vegetable mixture, 2023 EatingWell.com is part of the Allrecipes Food Group. Transfer to the prepared pans, it's ok if they overlap slightly. I don't ever really review recipes, but I had to for this one. What a fantastic flavor combination! I like to eat Generate Not the food you're looking for? Required fields are marked *. Only between 20 and 35 percent of your daily total calories should come from fat, according to the USDA's dietary guidelines. Will not use this or recommend this recipe! Eggplant Parmesan Nutrition Facts Serving Size 1 cup Amount Per Serving Calories 317 % Daily Values* Total Fat 16.83g 22% Saturated Fat 7.741g 39% Trans Fat - Polyunsaturated Fat 1.354g Monounsaturated Fat 6.6g Cholesterol 95mg 32% Sodium 655mg 28% Total Carbohydrate 23.15g 8% Dietary Fiber 2.8g 10% Sugars 4.46g Protein 18.88g Vitamin D 0mcg 1% Amount of calories in Eggplant Parmesan: How much fat is in Eggplant Parmesan? 32g. Please, skinny eggplant parmesan pasta with pesto. Mozzarella gives eggplant Parmesan that ooey-gooey melted cheese factor. Return the pasta to the saucepan. Sprinkle over cheesy bread crumbs, and garnish with the remaining basil. Carbs. 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. Slice eggplant into 1/3-1/2 inch slices. Create sprinkle some Parmesan and walnuts (optional) and serve. Ive never used sun dried tomato pesto but it sounds perfect. a meal plan in 2 clicks for free! Eggplant parmigiana, or eggplant parmesan, is high in fat and calories, but boasts other important nutrients. Two-three at a time, dip the eggplant slices in the batter, then carefully lower into the hot oil. No mention of eggplant at all. I just visited the website to see if there were any instructions about freezing this before baking, and I noticed that the recipe now calls for 2 whole eggs but the video still shows the 3 egg whites as written in the original recipe. , Thanks Cheyanneyoure the best! Cover the skillet and reduce heat to medium. Arrange eggplant slices on the prepared baking sheet. 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). I will enjoy making and eating this over and over and will definitely share with other cooks. Add tomato paste and then pile on tomatoes (draining slightly if yours are runny). Eggplant Parm Nutrition Calories : 313 Total fat : 22.1 g Saturated fat : 8.3 g Trans fat : 0 g Cholesterol : 55.4 mg Sodium : 704.9 mg Total carbs : 17.2 g Dietary fiber : 3.8 g Sugar : 5.7 g Protein : 13 g Total Calories One 8-ounce serving of eggplant parmesan has about 313 calories, according to the USDA. 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. 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 . It was awesome! I made the eggplant parmesan for Easter and followed the same recipe for zucchini parmesan during the week. Cook over medium heat, gently tossing, until the spinach is wilted, about 3 minutes. with detailed nutritional information including calories, fat and protein for each serving size. What a fantastic flavor combination! Place in a single layer on a baking sheet. I was skeptical - thinking it would be dry, will DEF make again. Position racks in middle and lower thirds of oven; preheat to 400F. Perhaps you should specify to cover with foil when baking! This will help you lose about 1 pound (0.45 kg) of body weight per week. I made this as outlined. Stir in cup of the chopped basil. 1 lemon, 1/2 zested and juiced, 1/2 cut into wedges, 1 large eggplant (about 1 lb. It was very tasty, and I like the method of baking the eggplant much better than the old method of frying. Everything is tossed together and served with a decent sprinkling Parmesan cheese on top (take this out if Vegan). * Percent Daily Values are based on a 2000 calorie diet. Amount of carbs in Eggplant Parmesan: How many net carbs are in Eggplant Parmesan? There are 620 calories in 1 serving of Olive Garden Eggplant Parmigiana (Lunch). Sprinkle with salt, pepper, and Italian seasoning. 8 to 10 fresh basil leaves, plus more for garnish, 1 cup freshly grated Parmesan, plus more for serving, Sign up for the Food Network Shopping Newsletter Privacy Policy, KFC Brings Back Its Mind-Boggling Bunless Chicken Sandwich, The Double Down, The Key Food Moments You May Have Missed in The Last of Us, Peeps-Flavored Pepsi Makes Its Adorable Return. Two-three at a time, dip the eggplant slices in the batter, then carefully lower into the hot oil. Great flavours, but sloppy to eat because of the water content. 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. Season with salt and pepper. So to avoid this and get the same results as frying, we roast the eggplant slices while covered. Plus, they only take 30 minutes or less to prepare, so dinner tonight is bound to be a breeze. Sharing everywhere , OMG Robyn you made my day!!! One thing, though - this recipe makes a LOT of eggplant parm if you are having it with pasta. 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. 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!! After all of this work, I was hoping to like this dish, but I really didnt. Please contact me if you would like to use any images . Tomato sauce is essential to a good eggplant Parmesan and you need plenty of it to keep the eggplant moist as it bakes. An excellent version. 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. PLUS this ever so popularGrilled Chicken Parmesanrecipe which has been made and pinned over 200K times! Try to get flavored panko if possible . Excellent dish. We use part-skim mozzarella cheese instead of whole-milk mozzarella. Add panko, season with salt and pepper, and cook, stirring constantly, until golden and crispy, about 2 minutes. Sodium 310 mg. 1990/2300mg left. We use Mailchimp as our marketing platform. This is going straight to the top of my favorites! Adjust to pressure-cook on high for 45 minutes. this link is to an external site that may or may not meet accessibility guidelines. , I could not wait to get here this morning to check out this recipe, Mahy. Add pasta and cook according to package directions, about 8 minutes. The ingredient list I'm looking at doesn't match the video or the recipe title. Your photo is being processed. Amount of fat in Eggplant Parmesan: How much saturated fat is in Eggplant Parmesan? in. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); subscribe and receive fresh recipes to your inbox. 35g. What is eggplant parmesan? All rights reserved. A study published in 2017 found that pasta can be part of a healthful diet if you dish them up the Mediterranean way. Offers may be subject to change without notice. Calorie breakdown: 37% fat, 46% carbs, 17% protein. Dip a slice of eggplant into the egg, and then coat with the parmesan breadcrumb mixture. Uncover and bake 10 minutes longer. They showed putting 12 eggplant slices on the baking trays but when they assembled the Parmesan, they used 22 slices. So good. I didn't have basil leaves for the zucchini dish so mixed dry leaves with the parmesan and sprinkled them over the top. Cooking spray distributes a light coating of oil evenly over the eggplant slices and doesn't soak up into the eggplant itself. This Lighter Eggplant Parmesan Recipe is one of my favorite ways to eat eggplant. Such a perfect symphony of flavours! All you need is 5 ingredientsaside from pantry staples like salt, pepper and oilto make one of these delicious meals. oil, 1 1/2 Tbsp. 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. There are 850 calories in 1 serving of Olive Garden Eggplant Parmigiana (Dinner). Preheat the oven to 350 degrees F (175 degrees C). lemon juice, and 1/8 tsp. Amount of fiber in Eggplant Parmesan: How much glucose is in Eggplant Parmesan? Preheat oven to 450 degrees F. Line a large rimmed baking sheet with parchment paper. 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. in Parmesan When it comes to weight loss, pasta carbs get a bad rep. Remove from oven and let it rest 15 minutes before serving. Cover 2 baking sheets with foil and spray with cooking spray. depending on Eggplant parmesan can be high in sodium, with up to 705 milligrams per portion, or 31 percent of the recommended limit of 1,500 milligrams per day. Each serving of eggplant parmesan has 13 grams of protein, or 26 percent of your recommended daily amount. While chicken is fairly healthy, it does contain fat and is higher in calories than eggplant. Hi, I am Victor and welcome tomy blog dedicated to simple and delicious everyday food parsley, cilantro, oregano, basil, sage, etc. Lift up so excess egg drips back into the bowl. I have made this recipe at least 10 times over the past year. 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). EatingWell Magazine, September/October 1995; October 2020 30th Anniversary. If you do click The cheese and sauce dried out. Theme by. 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. Yield Serves 6 Show Nutrition Ingredients 2 1/2 pounds eggplant, unpeeled, halved lengthwise, and sliced 1/4- to 1/3-inch thick 3/4 cup good olive oil 1 tablespoon dried oregano Kosher salt and freshly ground black pepper There is no need to thaw, bake from frozen in a preheated oven 350F about 1 hour 15 minutes, until heated through. Add Parmesan to the panko and mix well. More than 60 percent of the total calories come from fat. Spread a ladlefull or two of the sauce on the bottom of an 11" x 15" deep baking dish. Its one of my favorite pestos ever Hope you make this soon , Your email address will not be published. Both times I received raves. Amount of Iron in Eggplant Parmesan: Already Calories and Fat Eggplant Parmesan serves up 133 to 160 calories per 5-ounce serving. Here's what the research says about this nutritious and versatile type of food. Thanks so much Hope you enjoy it, and I would love to see that dance! Place the eggplant in a single layer on the baking sheets. Grease a baking sheet. This was easy and delicious!!! Arrange half the eggplant slices over the sauce. When oil is hot, cook and stir eggplant, tomatoes, onion and carrot until crisp-tender, 8-10 minutes. I made this with homemade tomato sauce and panko breadcrumbs. This lightened-up version of the classic eggplant pasta dish swaps out some of the cheese and uses protein-rich lentil pasta. Make this vegan by skipping the parmesan or substituting vegan Parmesan cheese. Just added some extras to tomatoe sauce and that was it. Amount of sodium in Eggplant Parmesan: How many carbs are in Eggplant Parmesan? Honestly, we didn't even miss the fact that the veggies were baked instead of fried. If you continue to have issues, please contact us here. Then remove foil and continue baking . Now go ahead, indulge and spare 20 mins for a fabulous healthy pasta twist on Italian Eggplant Parmesan! Plan 75-90 min to make this recipe. Weve been conditioned to think that traditional Black food is not nutritious, but that couldnt be further from the truth. To bake, cover with foil and bake 400F in the center rack 40 minutes. Preheat oil to 350F in a large cast iron pot or a deep fryer. Transfer to a plate and set aside. I love that, after doing the recipe just once, I could do it from my head (not usually so easy for me!). 620. Had it for lunch today and it was even better leftover! Im seriously obsessed and I cant wait until I have a moment to make this because I just know Im going to be doing the happy dance. I actually prefer this to regular eggplant parm. History and food are a source of empowerment to change the narrative regarding nutrition and health across the African diaspora. Amount of Calcium in Eggplant Parmesan: How much Iron is in Eggplant Parmesan? If not, then place all the sun-dried tomato pesto ingredients in a food processor with extra tomatoes and process until smooth. Generously spray both sides of the eggplant with cooking spray. This was delicious!!! This means you WILL in fact taste the eggplant, the Parmesan and the pasta. A serving of eggplant parmesan has about 22 grams of fat. My family and friends loved it. The eggplant after baking was perfectly crisp and seasoned. Daily Goals How does this food fit into your daily goals? They were willing to cook/bake/chop/do anything required to make the event a success. Add lemon zest, garlic, roasted red peppers, spinach, and the remaining 1 Tbsp. Spread about 1/2 cup of the sauce in the prepared baking dish. Preheat oil to 350F in a large cast iron pot or a deep fryer. or "How many meals a day should you eat?" Amount of Vitamin A in Eggplant Parmesan: How much Vitamin C is in Eggplant Parmesan? Also used two 15-oz cans of sauce (no salt added). Discovery, Inc. or its subsidiaries and affiliates. Press cancel. Is Chicken Parmesan unhealthy? Cholesterol 255 mg. 45/300mg left. Add olive oil to a large pot, preferably in a large cast-iron jambalaya pot, and heat it over medium-high heat. Top with garlic gold, Italian seasoning, and cheese. Calorie Goal 1275 Cal 725/2000Cal left Fitness Goals: Heart Healthy Adjust for medium heat; add oil. Calorie breakdown: 36% fat, 44% carbs, 20% protein. Reserve cup of pasta water and drain. You can prep Eggplant Parmesan 24 hours in advance before baking. salt. Cover with foil and bake until cheese is melted and everything is bubbling, about 40 minutes. And eggplant is a perfect ingredient for carb -conscious eating! I had 3 layers of eggplant when assembling and this made plenty of rich sauce for all. Add onion and cook, stirring occasionally, until softened, about 2 minutes. Apparently there is a way to make 10 extra slices magically appear, although they did not include instructions for this. It's a little time-consuming, but worth it. Slice eggplant into discs. This amount contributes to but does not meet your daily protein needs of 46 to 56 grams. Make this recipe into a vegan eggplant Parmesan by simply using vegan Parmesan cheese instead of the regular Parmesan and thats it! Brush with olive oil. I love that, after doing the recipe just once, I could do it from my head (not usually so easy for me!). This hit the spot without hurting my progress! Join for free! Try these: Eggplant Parmesan Picazzo's Eggplant Parmesan Sandwich Bertucci's Eggplant Parmesan K & W Cafeterias Eggplant Parmesan Southern Tsunami Bake for 20 minutes at 400 degrees. I love the light feel and fresh taste here compared to the heavy saucy version. Tomato sauce can be high in sodium, which can lead to high blood pressure, so we opt for no-salt-added tomato sauce in our eggplant Parmesan. All images and content are copyright protected. EatingWell's Eggplant Parmesan This is the perfect recipe. Yes! Prepare unbaked Eggplant Parmesan in a freezer to oven safe baking dish or foil dish, cover tightly and freeze for up to 3 months. Heat oven to 425F. Then toss in the eggplants. Thanks, EatingWell, for this excellent, lightened up version of an Italian classicit's delicious! Bake, flipping the eggplant and switching the pans between racks halfway, until the eggplant is tender and lightly browned, about 30 minutes. Carbs. your calorie needs. 70g. Leftovers are a dream and taste even better! 985 calories; 44 grams fat; 12 grams saturated fat; 0 grams trans fat; 24 grams monounsaturated fat; 4 grams polyunsaturated fat; 116 grams carbohydrates; 14 grams dietary fiber; 17 grams sugars; 34 grams protein; 1433 milligrams sodium. I used half of the specified red pepper flakes(for the kids) and also added t2 thin layers of ricotta cheese. I also watched the video which included a little time shortcut. Stir in garlic until fragrant, 30 seconds. Amount of calories in Eggplant Parmesan: Calories 230, How much fat is in Eggplant Parmesan? 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. Daily Goals How does this food fit into your daily goals? 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. Add the chopped onions and cook, frequently stirring, until golden brown. Heat the olive oil in the Dutch oven until hot. Pros: Light, flavorful Cons: A little time-consumingbut worth it! Eggplant Parmesan Pasta Serving Size: 1 g 520 Cal 37% 48g Carbs 45% 26g Fat 18% 23g Protein Track macros, calories, and more with MyFitnessPal. I use whole eggs and not the egg whites like the video shows. Preheat oven to 450 degrees F. Line a large rimmed baking sheet with parchment paper. Increase heat to medium-high and add wine, if using. Learn more about Mailchimp's privacy practices here. thank you! I have made this recipe several times and I love it! of beef base, a dash of crushed red peppers, black pepper and Soy crumbles. Your email address will not be published. Note: Any items purchased Haha Allie thanks! Add broth, tomato puree, cheese rind and seasonings. Season with salt, pepper, garlic and onion powder. Eating the leaves or tubers of these plants can lead to symptoms such as burning in the throat, nausea and vomiting, and heart arrhythmias. Season with salt. 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! 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. Chicken Parmesan Served over a heaping plate of pasta, its a 1,000+ calorie meal with double the amount of allotted sodium. Hubby loved it and didn't even realize he was eating a vegetarian dish! Dotdash Meredith Food Studios Bake in the preheated oven for 5 minutes. So are you a fan of Eggplant Parmesan pasta? Quick Shrimp Pasta with Garlic Feta Sauce. Let it simmer, scraping the base of the pan to deglaze, until the wine mostly evaporates. In a medium bowl, combine the flour and kefir or buttermilk. I added artichokes and mushrooms and everyone loved it! I like to eat Generate Not the food you're looking for? Dip eggplant slices in beaten egg, then in bread crumbs to coat. Delicious and easy! Beef & Eggplant . Hi Anne, this is not a red sauce based eggplant parmesan, its rather a tomato pesto eggplant pasta. Eggplant parmigiana, or eggplant parmesan, is an Italian food made from layers of deep-fried slices of eggplant, tomato sauce and mozzarella cheese. Remove and place on a tray lined with paper towels to remove excess oil. . One serving of homemade eggplant parmesan has about 17 grams of carbohydrates, which translates to 88 calories coming from carbohydrates. Starbucks Is Putting Olive Oil in Its Drinks Is This the Next Revolution in Coffee? It was plenty for the entire family with leftovers for another meal. After a weekend of grilling, the week has to start off with a healthy vegetarian pasta! Mix bread crumbs and 1/4 cup Parmesan cheese together in a shallow bowl. This was a waste of time and money. This lovely pasta dish is light, vegetarian and gluten-free. Each serving has 315 milligrams of calcium, which is 24 percent of the amount you require each day. Bake until the sauce is bubbling and the top is golden, 20 to 30 minutes. So when the cooking school contacted methis recipe for healthy Eggplant Parmesan came to mind as a must-have on the menu! If you want to republish any of my recipes, please link back to my website and the recipe post. There is no need to thaw, bake from frozen in a preheated oven 350F about 1 hour 15 minutes, until heated through. Mezze rigatoni, fusilli and shells all do great jobs of capturing the thick sauce. Sprinkle with basil and pine nuts. Add garlic, cook for 20 seconds until golden, then add onion and cook for 2 to 3 minutes until translucent and cooked through. Pleased with how the crispy eggplant turned out but the sauce was bland even tho I doubled the red pepper flakes and used lots of fresh basil. In a high-sided large (12-inch) skillet with a lid, heat 2 tablespoons of the oil over medium. This Healthy Eggplant Parmesan is a flavorful, light twist on an all-time favorite. 98g. Finish with 1 1/2 cups of sauce, remaining mozzarella, and the remaining 2 tablespoons of grated cheese. Our eggplant Parmesan recipe features tender eggplant with a crispy crust, a flavorful tomato sauce and plenty of ooey-gooey cheese just like the classic version but with fewer calories, less fat and less sodium. Protein. 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. 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. Add the garlic, eggplant and onion, season with the salt and cook, stirring, until softened, 1 to 2 minutes. Pasta Fagioli Soup 150; 50 5; 2 0; 15 710; 16 3; 4 8; Zuppa Toscana Soup 220; 130 15; 7 0; 40 790; . Roast the eggplant until it is soft and golden, about 25 minutes, flipping the slices over and swapping the pans' positions once halfway through. FAQ: How Long Does Parmesan Lastin Fridge? Have found that Chinese eggplant is great in this dish as the skin is very tender. I would definitely roast the eggplant longer than 20 minutes next time. Pros: Healthy recipe remake Cons: A bit time consuming - but its to be expected. By clicking below to subscribe, you acknowledge that your information will be transferred to Mailchimp for processing. Dip eggplant in the egg mixture, then coat with the breadcrumb mixture, gently pressing to adhere. Going back to Patty's recipe. At the very least you should double this time, which I find to be a good rule of thumb for all EatingWell recipes. Looks amazing! Calories per serving of Eggplant Parmesan with Pasta 190 calories of Dreamfield's low-carb spaghetti, (2 oz) 75 calories of Hunts Orginal Style Traditional Spaghetti Sauce, (0.75 cup) 54 calories of Kraft Mozzarella Finely shredded Part Skim cheese, (0.17 cup) 37 calories of Bread crumbs, dry, grated, seasoned, (0.08 cup)