. Add onion and cook, stirring occasionally, until softened, about 2 minutes. I used Trader Joes marinara sauce. Add the garlic, eggplant and onion, season with the salt and cook, stirring, until softened, 1 to 2 minutes. Sprinkle with basil and pine nuts. My food philosophy is to eat seasonal, whole foods and maintain good portion control (everything in moderation!). 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. this link is to an external site that may or may not meet accessibility guidelines. Then toss in the eggplants. Used a variegated eggplant variety that turned out great. 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. Meanwhile, in a medium bowl combine ricotta, egg, parsley and 1/4 cup of grated cheese. This amount contributes to but does not meet your daily protein needs of 46 to 56 grams. Amount of Vitamin A in Eggplant Parmesan: How much Vitamin C is in Eggplant Parmesan? Calories and Fat Eggplant Parmesan serves up 133 to 160 calories per 5-ounce serving. History and food are a source of empowerment to change the narrative regarding nutrition and health across the African diaspora. What is the healthiest thing to eat at Olive Garden? I added artichokes and mushrooms and everyone loved it! Add lemon zest, garlic, roasted red peppers, spinach, and the remaining 1 Tbsp. Eggplant Parmigiana - No Pasta (Estimate, Subtract 1/2 Lunch Spaghetti) Net Carbs Serving Size: 1 plate 725 Cal 43% 77g Carbs 40% 32g Fat 18% 32g Protein Track macros, calories, and more with MyFitnessPal. Three grams of this fat is saturated, a type of fat often referred to as bad fat. All images and content are copyright protected. It was awesome! Awesome! You can unsubscribe at any time by clicking the link in the footer of our emails. 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). Note: The information shown is Edamams estimate based on available ingredients and preparation. * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change Plus, they only take 30 minutes or less to prepare, so dinner tonight is bound to be a breeze. Cover the skillet and reduce heat to medium. The eggplant after baking was perfectly crisp and seasoned. Sodium 310 mg. 1990/2300mg left. In the meantime, if your pesto is ready, place it in a food processor and add in the extra tomatoes. This gets the breading nice and crispy, but slashes fat and calories. Add Parmesan to the panko and mix well. EatingWell may receive compensation for some links to products and services on this website. Quick Answer: Which Side Of Small Grater For Parmesan Cheese? It has great flavor,easy to,make! Waste of time. I did make some additions to boost the flavor of the sauce. 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) Drain. Remove stems, then rinse and dry the eggplant. 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. Amount of Iron in Eggplant Parmesan: Already lol . This trick produces tender melt in your mouth eggplant just like the ride version. 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 . Start by making the sauce if you don't have any already made. Bring to simmer . Giving this a try tonight! Flip eggplants. Sprinkle over cheesy bread crumbs, and garnish with the remaining basil. It is delicious and easy to make. Theme by. While chicken is fairly healthy, it does contain fat and is higher in calories than eggplant. All you need is 5 ingredientsaside from pantry staples like salt, pepper and oilto make one of these delicious meals. I was skeptical - thinking it would be dry, will DEF make again. Flip and bake for 5 more minutes. Fat. 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. Beef & Eggplant . Add eggplant and drizzle over the remaining cup oil. Remove from oven and let it rest 15 minutes before serving. Eggplants are part of the nightshade family. And you are missing OUT! I made the eggplant parmesan for Easter and followed the same recipe for zucchini parmesan during the week. Slice eggplant into discs. 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. Learn more about Mailchimp's privacy practices here. Preheat oil to 350F in a large cast iron pot or a deep fryer. Starbucks Is Putting Olive Oil in Its Drinks Is This the Next Revolution in Coffee? Add panko, season with salt and pepper, and cook, stirring constantly, until golden and crispy, about 2 minutes. Bake 10 minutes more. I like to eat Generate Not the food you're looking for? It was a big hit at our home! 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. There is no need to thaw, bake from frozen in a preheated oven 350F about 1 hour 15 minutes, until heated through. This is the way my Mom always made Eggplant Parmesan, and I always preferred it this way over the deep fried breaded version. I made this as outlined. Even with this, it is a low-calorie dinner that really satisfies. this link is to an external site that may or may not meet accessibility guidelines. Next, rinse under running water, dry with paper towels, and set aside. 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. Top with 1/3 of the ricotta cheese mixture, 3/4 cup of the mozzarella cheese and 3/4 cup of the sauce. 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. Didn't miss the fat I thought this was a really great recipe remake, I used 1 lb eggpland and 1 lb zucchini b/c that's what we had and it worked well. By clicking below to subscribe, you acknowledge that your information will be transferred to Mailchimp for processing. Everyone gobbled it up, and my 13-year-old son wants to make this a weekly routine! No mention of eggplant at all. Both times I received raves. Add broth, tomato puree, cheese rind and seasonings. May 31, 2016 by Mahy, Updated February 8, 2021 16 Comments. Calorie Goal 1275 Cal 725/2000Cal left Fitness Goals: Heart Healthy This lovely pasta dish is light, vegetarian and gluten-free. Only between 20 and 35 percent of your daily total calories should come from fat, according to the USDA's dietary guidelines. Remove the lid and stir in the Parmesan and mozzarella. One thing, though - this recipe makes a LOT of eggplant parm if you are having it with pasta. 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. Season with salt and pepper. Remove and place on a tray lined with paper towels to remove excess oil. Offers may be subject to change without notice. Terrific recipe. Honestly, we didn't even miss the fact that the veggies were baked instead of fried. 26g. Lock lid; close pressure-release valve. Better than any eggplant parmesan I have ever had at a restaurant! How many calories are in Eggplant Parmesan? For two people, halving the recipe would be plenty for two meals. Dip eggplant slices in beaten egg. Transfer to a plate. Filed Under: Gluten Free, Holidays, Parties, Pasta, Recipes, Vegan, Vegetarian Tagged With: eggplant parmesan, eggplant parmesan pasta, eggplant parmesan with pesto, eggplant pasta, gluten free, healthy eggplant parmesan, healthy eggplant parmesan pasta, healthy pasta, how to roast eggplants, perfect way to roast eggplant, pesto eggplant parmesan, quick eggplant parmesan, roast eggplant, skinny eggplant parmesan, skinny eggplant parmesan pasta, skinny eggplant parmesan pasta with pesto, sun dried tomato pasta, sun dried tomato pesto, tender roast eggplant, tomato pesto, vegan, The recipe says two tablespoons of tomatoes .that cant be right. Wipe out the skillet and heat 2 tablespoons of the oil over medium. Divide the pasta in bowls and top each with some of the mozzarella. Amount of sodium in Eggplant Parmesan: How many carbs are in Eggplant Parmesan? This was delicious!!! While eggplant isnt the most nutritious vegetable, it does give you a decent supply of potassium and fiber. 620. By Jack Gloop Try these: Parmesan Eggplant - Hannaford Eggplant Parmesan Trader Giotto's Eggplant Parmesan Trader Joe's Eggplant Parmesan Essensia Eggplant Parmesan I also use 5oz of fresh mozzarella. Hi Anne, this is not a red sauce based eggplant parmesan, its rather a tomato pesto eggplant pasta. Combine 2 Tbsp. Amount of fiber in Eggplant Parmesan: How much glucose is in Eggplant Parmesan? Love this recipe. How many calories should I eat to lose weight? Amount of calories in Eggplant Parmesan: How much fat is in Eggplant Parmesan? Eggplant Parmigiana ; 1070 520; 58 14; 0 60; 2440 108; 11 20; 35 Fettuccine Alfredo; 1310 810; 90 55; 2 285; 1210 95; 4 5; 30 Make this recipe into a vegan eggplant Parmesan by simply using vegan Parmesan cheese instead of the regular Parmesan and thats it! It turned out to be mouthwateringly delicious and light unlike any other eggplant parm I've ever had. 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 I made this with homemade tomato sauce and panko breadcrumbs. Just added some extras to tomatoe sauce and that was it. 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. Very disappointed. Simple, light and delicious. After all of this work, I was hoping to like this dish, but I really didnt. Apparently there is a way to make 10 extra slices magically appear, although they did not include instructions for this. Place the eggplant in a single layer on the baking sheets. It does take some time to make, but its so worth it! 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. Your email address will not be published. Press cancel. Serve garnished with plenty of toasted breadcrumbs, Parmesan, parsley and basil. I guess I will try the updated recipehas anyone made it both ways and noticed a difference? Preheat the oven to 350 degrees F (175 degrees C). Amount of cholesterol in Eggplant Parmesan: How much sodium is in Eggplant Parmesan? This Lighter Eggplant Parmesan Recipe is one of my favorite ways to eat eggplant. So to avoid this and get the same results as frying, we roast the eggplant slices while covered. Price and stock may change after publish date, and we may make money off It calls for avocado, a jar of summer squash, and rotini pasta?? Excellent dish. Tip: To toast pine nuts, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant, 2 to 4 minutes. Oishii, The Brand Behind the Omakase Strawberry, Introduces New Koyo Berry Breed, 5 Best Non-Alcoholic Gins, According to a Spirits Expert, Everything You Need To Cook Like Emily Mariko, 25 Get Well Soon Gifts That Show How Much You Care, 6 Best Whiskeys, According to a Spirits Expert, These Cord Organizers Save Your Kitchen From Clutter, Enter Daily for Your Chance to Win $10,000. Its one of my favorite pestos ever Hope you make this soon , Your email address will not be published. Let cool for 5 minutes. Here's what the research says about this nutritious and versatile type of food. Heat oven to 425F. Both times I received raves. 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!! Your email address will not be published. Whisk eggs and water in a shallow bowl. Now go ahead, indulge and spare 20 mins for a fabulous healthy pasta twist on Italian Eggplant Parmesan! Calorie breakdown: 37% fat, 46% carbs, 17% protein. Meanwhile, bring a large saucepan of water to a boil. I would definitely roast the eggplant longer than 20 minutes next time. I love that, after doing the recipe just once, I could do it from my head (not usually so easy for me!). 31.05.2021. Please, skinny eggplant parmesan pasta with pesto. History and food are a source of empowerment to change the narrative regarding nutrition and health across the African diaspora. 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. This lightened-up version of the classic eggplant pasta dish swaps out some of the cheese and uses protein-rich lentil pasta. lemon juice, and 1/8 tsp. Serve the eggplant alongside the pasta and veggies. Have found that Chinese eggplant is great in this dish as the skin is very tender. So when the cooking school contacted methis recipe for healthy Eggplant Parmesan came to mind as a must-have on the menu! Amount of Calcium in Eggplant Parmesan: How much Iron is in Eggplant Parmesan? Lower the heat and cook, frequently stirring, until the sauce thickens and loses about 1/4 of the volume. Traditionally eggplant parmesan is breaded eggplant that is fried them topped with sauce and cheese before baking. Please contact me if you would like to use any images . Will definitely make again. And I found it. Bake for 20-25 minutes until softened. Amount of calories in Eggplant Parmesan: Calories 230, How much fat is in Eggplant Parmesan? We ate it with spaghetti and my husband didn't miss meat with his pasta. There are 850 calories in 1 serving of Olive Garden Eggplant Parmigiana (Dinner). As good as any recipe I've made or even eaten out. Dip eggplant in the egg mixture, then coat with the breadcrumb mixture, gently pressing to adhere. In a medium bowl, combine the flour and kefir or buttermilk. Haha Allie thanks! Transfer to the prepared pans, it's ok if they overlap slightly. Add extra walnut pieces for crunch (optional). What has more calories eggplant parm or chicken parm? sprinkle some Parmesan and walnuts (optional) and serve. , I could not wait to get here this morning to check out this recipe, Mahy. 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. NYT Cooking is a subscription service of The New York Times. Adjust for medium heat; add oil. 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. An excellent version. Remove and place on a tray lined with paper towels to remove excess oil. What Happens to Your Body When You Eat NutsEveryDay. Including eggplant parmesan in your diet gives you a big boost of calcium. Spread a ladlefull or two of the sauce on the bottom of an 11" x 15" deep baking dish. When roasting sliced eggplant in the oven, make sure you cover it with foil and create a steam like effect. Pros: Healthy recipe remake Cons: A bit time consuming - but its to be expected. I added fresh garlic (pressed), oregano, and dried parsley to the tomato sauce. Your email address will not be published. Sprinkle with basil and pine nuts. Great flavours, but sloppy to eat because of the water content. The average American gets more than twice this amount, according to the Centers for Disease Control and Prevention (CDC). Will definitely be making this again! Definitely make with panko instead of breadcrumbs - alot less calories and better crunch! Delish! (Check out more ways to slash sodium in your diet here.) Add olive oil to a large pot, preferably in a large cast-iron jambalaya pot, and heat it over medium-high heat. Eggplant parmigiana, or eggplant parmesan, is an Italian food made from layers of deep-fried slices of eggplant, tomato sauce and mozzarella cheese. Season with salt. Is Pasta bad for weight loss? This is such a delicious looking recipe!! 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. or "How many meals a day should you eat?" Have fixed it many times. Set a large pot of salted water to boil. Eggplant Parmesan (1 cup) contains 6.1g of carbs, 7.1g of protein, 11.1g of fat, and 157 calories. For two people, halving the recipe would be plenty for two meals. Have you ever asked yourself, "How much weight can I lose in a month?" Subscribe now for full access. 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) Weve been conditioned to think that traditional Black food is not nutritious, but that couldnt be further from the truth. All you need is 5 ingredientsaside from pantry staples like salt, pepper and oilto make one of these delicious meals. If you do click I will enjoy making and eating this over and over and will definitely share with other cooks. 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. All Right Reserved. Thanks Helen! Bake in preheated oven at 375F for 25 minutes. This was easy and delicious!!! them, Learn more about Mailchimp's privacy practices here. 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. African Heritage Diet as Medicine: How Black Food Can Heal the Community. They were willing to cook/bake/chop/do anything required to make the event a success. One serving of homemade eggplant parmesan has about 17 grams of carbohydrates, which translates to 88 calories coming from carbohydrates. Made this recipe for dinner last night. This is part of our comprehensive database of 40,000 foods including foods from hundreds of popular restaurants and thousands of brands. Heat the olive oil in the Dutch oven until hot. Eggplant parmesan is high in sodium, and a high-sodium diet has been linked to high blood pressure, per the CDC. When oil is hot, cook and stir eggplant, tomatoes, onion and carrot until crisp-tender, 8-10 minutes. 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). Grease a baking sheet. In 1 bowl, add an egg and beat it. Top with garlic gold, Italian seasoning, and cheese. 36g. Mix bread crumbs and 1/4 cup Parmesan cheese together in a shallow bowl. This is going straight to the top of my favorites! Roast the eggplant until it is soft and golden, about 25 minutes, flipping the slices over and swapping the pans' positions once halfway through. 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. The adjustment to the pesto is to add extra 2 Tablespoons crushed tomatoes. Fiber moves through the digestive tract slowly and can promote fullness and satiety, reducing calorie intake ( 16 ). Top with the remaining eggplant, sauce and cheese. We're sorry, there seems to be an issue playing this video. Eating the leaves or tubers of these plants can lead to symptoms such as burning in the throat, nausea and vomiting, and heart arrhythmias. While the sauce simmers, slice the eggplant into 1/4 inch thick slices. There are 620 calories in 1 serving of Olive Garden Eggplant Parmigiana (Lunch). Slice eggplant into 1/3-1/2 inch slices. Nightshades contain alkaloids, including solanine, which can be toxic. Please refresh the page or try again in a moment. What is one serving of eggplant parmesan? Your photo is being processed. these links. If youre trying to eat on the healthier side, Eggplant Parmesan can be a better choice than Chicken Parmesan. I actually prefer this to regular eggplant parm. When the butter is melted, add the breadcrumbs and toast until golden, 2 to 3 minutes. Add garlic, cook for 20 seconds until golden, then add onion and cook for 2 to 3 minutes until translucent and cooked through. 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% Going back to Patty's recipe. a member? I used half of the specified red pepper flakes(for the kids) and also added t2 thin layers of ricotta cheese. The eggplant is roasted until tender, then tossed with pasta smothered with flavourful sun-dried tomato pesto. This means you WILL in fact taste the eggplant, the Parmesan and the pasta. cup grated Parmesan cheese, divided teaspoon dried basil Directions Preheat the oven to 350 degrees F (175 degrees C). 2. Everything is tossed together and served with a decent sprinkling Parmesan cheese on top (take this out if Vegan). Cover 2 baking sheets with foil and spray with cooking spray. Cook over medium heat, gently tossing, until the spinach is wilted, about 3 minutes. Calorie breakdown: 36% fat, 44% carbs, 20% protein. I get asked this question a lot. 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. Eggplant Parmigiana (Michael . Solanine protects these plants while they are still developing. Required fields are marked *. What a fantastic flavor combination! Drain. I havent really felt satisfied since I began my diet so I was so glad to be able to eat something more hearty. Sign All Right Reserved. Your photo is being processed. Let it simmer, scraping the base of the pan to deglaze, until the wine mostly evaporates. Add the tomatoes, drizzle some olive oil on top, stir, and bring to a boil. Such a perfect symphony of flavours! The eggplant is layered with sauce and cheese, and almost becomes like a noodle-less eggplant lasagna, its so good! Sharing everywhere , OMG Robyn you made my day!!! If it doesn't appear after 10 minutes, try refreshing the page. The CDC also reports that lowering sodium to 2,300 milligrams per day could save $18 billion in health care costs and lower the number of cases of high blood pressure by 11 million each year. I am so glad you make it with ricotta, that is how we always made it. While eggplant can be great for your health and a tasty way to add more veggies to your diet, eggplant parmesan is traditionally loaded with oil. Discard the basil sprig. I've made this recipe two or three times and like it pretty well. If not, then place all the sun-dried tomato pesto ingredients in a food processor with extra tomatoes and process until smooth. 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.