Healthier Baked Eggplant Parmesan Recipe

Looking for a healthier twist on the classic comfort food dish, eggplant Parmesan? Look no further than EatingWell’s Eggplant Parmesan recipe. This recipe, originally developed by the EatingWell Test Kitchen in 1995, has been recently updated for their 30th anniversary issue to provide an even more delicious and nutritious option. By breading and baking the eggplant instead of frying it, the result is a crispy and satisfying dish with fewer calories, less fat, and less sodium. The tomato sauce is made with no-salt-added tomato sauce, ensuring a flavorful base that is enhanced with fresh basil, garlic, and crushed red pepper. The cheese layer consists of part-skim mozzarella and Parmesan, adding just the right amount of gooey goodness. With detailed instructions on how to make this delectable dish, EatingWell’s Eggplant Parmesan is a must-try for anyone looking to indulge in a guilt-free and tasty meal. Each serving contains 241 calories, 9g of fat, 28g of carbs, and 14g of protein, making it a satisfying and wholesome option from EatingWell’s extensive collection of healthy recipes.

Recipe Overview

EatingWell’s Eggplant Parmesan

Healthier Twist on Traditional Recipe

If you’re looking for a delicious and healthier version of traditional eggplant Parmesan, look no further than EatingWell’s Eggplant Parmesan recipe. Developed by the EatingWell Test Kitchen in 1995 and updated for their 30th anniversary issue in 2020, this recipe offers a lighter take on the classic dish, with fewer calories, less fat, and reduced sodium. Instead of frying the eggplant, it is breaded and baked in the oven to achieve a crispy texture. The tomato sauce is made with no-salt-added tomato sauce and is flavored with fresh basil, garlic, and crushed red pepper. The cheese layer is made with part-skim mozzarella cheese and Parmesan cheese, resulting in a flavorful and satisfying dish that is also packed with nutrients.

Ingredients

Eggplant

Breading Mixture

Tomato Sauce

Cheese Layer

To make EatingWell’s Eggplant Parmesan, you will need the following ingredients:

• Eggplant: Choose a firm and shiny eggplant for the best results.
• Breading Mixture: This consists of breadcrumbs, grated Parmesan cheese, dried oregano, garlic powder, salt, and black pepper.
• Tomato Sauce: Use no-salt-added tomato sauce as the base, and flavor it with fresh basil, minced garlic, and crushed red pepper.
• Cheese Layer: This layer consists of shredded part-skim mozzarella cheese and grated Parmesan cheese.

Instructions

Preparing the Eggplant

Start by preheating your oven to 400°F (200°C). While the oven is preheating, prepare the eggplant by removing the stem and slicing it into 1/2-inch-thick rounds. Place the eggplant slices on a baking sheet lined with parchment paper, then sprinkle them with salt and let them sit for about 10 minutes. This helps remove excess moisture from the eggplant.

Making the Breading Mixture

In a shallow dish, combine the breadcrumbs, grated Parmesan cheese, dried oregano, garlic powder, salt, and black pepper. Mix well to ensure that the flavors are evenly distributed.

Baking the Eggplant

After the eggplant has sat for 10 minutes, pat it dry with a paper towel to remove any remaining moisture. Dip each eggplant slice into the breading mixture, coating both sides thoroughly. Place the coated slices back onto the baking sheet and bake in the preheated oven for about 15-20 minutes, or until the eggplant is tender and the coating is golden brown.

Preparing the Tomato Sauce

While the eggplant is baking, prepare the tomato sauce. In a saucepan, combine the no-salt-added tomato sauce, minced garlic, fresh basil, and crushed red pepper. Bring the sauce to a simmer over medium heat and let it cook for about 10 minutes, allowing the flavors to meld together.

Layering the Eggplant Parmesan

Once the eggplant slices are baked and the tomato sauce is ready, it’s time to assemble the Eggplant Parmesan. Start by spreading a thin layer of tomato sauce on the bottom of a baking dish. Place a single layer of baked eggplant slices on top of the sauce, followed by a layer of the tomato sauce and a sprinkling of the shredded part-skim mozzarella cheese and grated Parmesan cheese. Repeat these layers until all the eggplant slices and sauce are used, ending with a layer of cheese on top.

Baking the Dish

Cover the baking dish with foil and bake in the oven at 375°F (190°C) for about 25 minutes. Remove the foil and continue baking for an additional 10-15 minutes, or until the cheese is melted and bubbly. Once the Eggplant Parmesan is done baking, let it cool for a few minutes before serving.

Nutritional Information

Calories

Fat

Carbohydrates

Protein

One serving of EatingWell’s Eggplant Parmesan contains approximately 241 calories, 9g of fat, 28g of carbohydrates, and 14g of protein. These nutritional values may vary slightly depending on the specific ingredients used and the portion sizes.

Recipe Source and Updates

Original Recipe by EatingWell

Updates for 30th Anniversary Issue

The original recipe for EatingWell’s Eggplant Parmesan was developed by the EatingWell Test Kitchen back in 1995. In celebration of EatingWell’s 30th anniversary, the recipe was updated for their special anniversary issue. The updates ensure that the recipe continues to meet the high standards of taste and healthiness that EatingWell is known for.

Health Benefits

Lower in Calories

Less Fat

Reduced Sodium

Packed with Nutrients

EatingWell’s Eggplant Parmesan offers several health benefits compared to traditional versions of the dish. By baking the eggplant instead of frying it, the recipe significantly reduces the overall calorie content of the dish. Additionally, using no-salt-added tomato sauce and reducing the amount of added salt in the breading mixture helps lower the sodium content. The recipe also uses part-skim mozzarella cheese and reduces the amount of fat typically found in traditional eggplant Parmesan recipes. Furthermore, eggplant is a nutrient-dense vegetable, rich in vitamins, minerals, and fiber, making this dish not only delicious but also a nutritious choice.

Cooking Tips

Choosing the Right Eggplant

Properly Preparing the Eggplant

Optimizing the Breading Mixture

Enhancing the Tomato Sauce

To ensure the best results when making EatingWell’s Eggplant Parmesan, here are some helpful cooking tips:

• When choosing an eggplant, look for one that is firm and shiny. Avoid eggplants that have soft spots or discolored skin.
• Properly preparing the eggplant involves slicing it into even 1/2-inch-thick rounds and allowing them to sit with salt to draw out excess moisture. This step helps prevent the eggplant from becoming soggy when baked.
• When making the breading mixture, ensure that the flavors are evenly mixed by thoroughly combining the breadcrumbs, grated Parmesan cheese, dried oregano, garlic powder, salt, and black pepper.
• Enhance the flavor of the tomato sauce by using fresh basil, minced garlic, and crushed red pepper. These ingredients add a burst of freshness and a hint of spice, elevating the overall taste of the dish.

Accompaniments

Serving Suggestions

Pairings

EatingWell’s Eggplant Parmesan can be served as a standalone dish or paired with complementary sides. Here are some serving suggestions and pairings to consider:

• Serve the Eggplant Parmesan as a main course with a side of steamed vegetables, such as broccoli or green beans.
• Pair the dish with a fresh salad made with mixed greens, cherry tomatoes, and a light vinaigrette dressing for a well-rounded meal.
• For a heartier meal, serve the Eggplant Parmesan with a side of whole wheat pasta or a crusty loaf of whole grain bread.

Variations

Vegetarian Option

Gluten-Free Option

Vegan Option

EatingWell’s Eggplant Parmesan can easily be modified to suit specific dietary preferences or restrictions. Here are some variations to consider:

• For a vegetarian option, simply follow the recipe as is, as it is already free of any meat or meat-based ingredients.
• To make the dish gluten-free, use gluten-free breadcrumbs and ensure that all other ingredients, such as the tomato sauce and cheeses, are also gluten-free.
• For a vegan option, replace the part-skim mozzarella cheese and grated Parmesan cheese with vegan cheese alternatives. Additionally, use an egg substitute, such as flaxseed meal or mashed bananas, to coat the eggplant slices instead of eggs.

Conclusion

EatingWell’s Eggplant Parmesan is a healthier twist on the traditional recipe, offering a lighter and more nutritious version without sacrificing any flavor. By baking the eggplant instead of frying it, reducing the amount of fat and sodium, and using nutrient-dense ingredients, this dish is a delicious and guilt-free option. Whether you’re a vegetarian, following a gluten-free diet, or looking for a plant-based meal, this recipe can be easily adapted to accommodate various dietary needs. So give this recipe a try and enjoy a scrumptious and wholesome Eggplant Parmesan that you can feel good about!

Looking for a healthier twist on classic eggplant Parmesan? Try EatingWell’s recipe. Baked instead of fried, it’s crispy and satisfying with fewer calories, less fat, and less sodium. Made with no-salt-added tomato sauce, fresh basil, part-skim mozzarella, and Parmesan for gooey goodness. Indulge guilt-free with this must-try dish.