Eggplant Parmesan is a celebrated Italian-American dish, a variation of the classic Eggplant Parmesan, that often graces the menus of Italian restaurants. It features tender slices of eggplant coated in seasoned breadcrumbs, lightly pan-fried until golden, and topped with tangy marinara sauce and melted Parmesan or mozzarella cheese. This article delves into the nutritional aspects of this popular dish, offering insights into its health benefits and how to make it a balanced part of your diet.
The Allure of Eggplant Parmesan
For those seeking a healthy and flavorful dish, Baked Eggplant Parmesan stands out as a delightful option. The beauty of preparing this dish at home lies in the ability to control the ingredients, ensuring a healthier outcome compared to restaurant versions, which can sometimes exceed 1300 calories per serving.
Nutritional Composition
A 283g serving of Michael Angelo's Eggplant Parmesan contains approximately 260 calories, 11g of fat, 18g of protein, and 23g of carbohydrates. The carbohydrate content includes 6g of sugar and 5.1g of dietary fiber, with the remainder being complex carbohydrates. The same serving also provides 6g of saturated fat and 40mg of cholesterol.
In terms of micronutrients, a serving offers 30.0mg of vitamin C, 1.44mg of iron, and 350.92mg of calcium.
Key Ingredients and Their Nutritional Benefits
- Eggplant: The star ingredient, providing fiber, antioxidants, and vitamins such as B6 and potassium.
- Tomatoes: A great source of vitamin C and lycopene, an antioxidant linked to various health benefits.
- Mozzarella and Parmesan Cheese: These cheeses contribute protein and calcium to the dish, essential for bone health.
- Breadcrumbs: When using whole-grain breadcrumbs, they add fiber, contributing to digestive health.
Health Benefits
Eggplant Parmesan offers a balance of vegetables, protein, and savory flavors, making it a satisfying meal option. The eggplant itself is low in calories and rich in nutrients, while the tomato sauce provides beneficial antioxidants. The cheese adds protein, which is essential for muscle building and repair.
Read also: Healthy Italian Classic: Eggplant Rollatini
Making Healthier Choices
While Eggplant Parmesan can be calorie-dense due to frying and cheese, there are ways to enhance its nutritional value:
- Baking Instead of Frying: Opting to bake the eggplant instead of frying it significantly reduces the fat content.
- Whole-Grain Breadcrumbs: Using whole-grain breadcrumbs increases the fiber content.
- Reduced-Fat Cheese: Choosing reduced-fat mozzarella and Parmesan cheese can lower the saturated fat content.
- Homemade Tomato Sauce: Preparing your tomato sauce from scratch allows you to control the amount of added sugar and salt.
Serving Suggestions and Pairings
When it comes to pairing ideas for Baked Eggplant Parmesan, people usually think of wine. This is because the dish stands out well on its own.
Consider serving Eggplant Parmesan with:
- Zucchini Noodles: A low-carb alternative to traditional pasta.
- Spaghetti Squash Noodles: Another excellent low-calorie and nutritious option.
- Roasted Tomato Sauce: A flavorful and healthy sauce that complements the dish.
- Cauliflower Pizza Crust: For a hearty and satisfying meal, combine Eggplant Parmesan with cauliflower pizza crust.
Easy Baked Eggplant Parmesan Recipe
One of the best reasons why people love to follow this Baked Eggplant Parmesan recipe is that it is so easy to make. You can have a delicious yet healthy dish under an hour.
There is no right or wrong way to prepare eggplant for this easy Baked Eggplant Parmesan recipe. While there are some who swear to peeling the skin of the eggplant before cooking it, others say that it isn’t necessary. If you prefer having a deep purple color contrasting the hue of the sauce, you can opt to keep the skin on. Not to mention, the skin of the eggplant contains vitamins and additional flavors, which is another great reason to leave on the skin. You can choose to keep the skin on if you prefer it that way.
Read also: Delicious Paleo Eggplant
Healthy Baked Eggplant Parmesan Recipe
Ingredients:
- Organic Eggplant
- Mozzarella cheese (pasteurized milk, cheese culture, salt, enzymes)
- Organic tomatoes (organic tomatoes, sea salt)
- Water
- Egg white
- Organic breadcrumbs (organic wheat flour, organic seasoning blend [organic onion powder, organic garlic powder, organic parsley, organic oregano, organic basil], salt, yeast, organic expeller-pressed palm oil)
- Onions
- Imported romano cheese (pasteurized sheep's milk, cultures, rennet, salt)
- Whole white wheat flour
- Olive oil
- Parmesan cheese (pasteurized part skim cow's milk, cheese cultures, salt, enzymes)
- Spices
- Garlic
- Sea salt
- Romano cheese (pasteurized milk, cheese cultures, salt, enzymes)
Instructions:
- Preheat the oven to 400 degrees F and line a rimmed baking sheet with parchment paper.
- In a shallow dish, combine the almond meal, garbanzo bean flour, oregano, thyme, basil, sea salt, and pepper.
- Heat 1 tbsp. of the olive oil in a large skillet over medium-high heat.
- Dredge each eggplant slice in the almond meal mixture. Shake off any excess coating.
- Transfer 3-5 eggplant slices at a time to the hot pan, depending on size. Try not to overcrowd the slices. Cook until golden brown on each side, about 2-3 minutes per side. Add more olive oil, as needed, to keep from sticking. Repeat with the remaining eggplant slices.
- Place browned eggplant on a dish and set aside.
- Once all slices are cooked, lay the largest eggplant slice onto the baking sheet. Gently spoon about 1-2 tbsp. of the tomato sauce over the eggplant until coated. Place a layer of sliced mozzarella evenly over the tomato sauce. Sprinkle grated parmesan over the layer. Place the second largest eggplant slice next and repeat steps for the tomato sauce and mozzarella.
Storing and Reheating
There are certain dishes that are best made in large quantities. Like Lasagna, Baked Eggplant Parmesan is one of them. Or, you can choose to freeze the eggplant parmesan. If you are storing this dish in freezer, make sure to wrap it well before doing so. This way, you can preserve its flavor and quality. If stored properly, it can last up to two days in the refrigerator.
When you’re ready to eat the dish again, remember to take out a small portion that you will be using. To reheat the dish, make sure to heat the oven to around 450 degrees Fahrenheit. Use an oven-safe dish and cover with foil. This practices helps ensure that the dish stays moist and as hot as possible.
Read also: Healthy Chicken and Eggplant
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