No-Fry Eggplant Parmesan for Two

May 10, 2023May 10, 20230 3
No-Fry Eggplant Parmesan for Two - A Delicious Low-Calorie Recipe
in Italian

Prep

15 min

Cook

30 min

Ready In

45 min

Level

Easy

Rating

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Ingredients

2 baby eggplants
1 teaspoon salt
3 tablespoons olive oil
1 small onion
1 large garlic clove , minced
1 teaspoon chopped fresh oregano or 1/2 teaspoon dried oregano
1 teaspoon chopped fresh basil or 1/2 teaspoon dried basil
1/4 teaspoon black pepper
1 can diced tomatoes
2 ounces parmigiano-reggiano cheese , shaved
1/4 teaspoon grated nutmeg

Nutrision Information

Servings Per Recipe
2
Calories
305
Sugar
8g
Fat
20g
No-Fry Eggplant Parmesan is a classic and flavorful Italian dish that is a perfect and healthy alternative to the traditional high-calorie, deep-fried version. This recipe has been modified to include pan-fried (not deep-fried) eggplants in a rich tomato sauce topped with flavorful cheese. The dish is perfect for a cozy dinner for two or as an appetizer when entertaining friends and family. It is a yummy and nutritious vegetarian option that is a must-try for all foodies.

Instructions

1.Preheat the oven to 400°F (200°C).
2.Slice the eggplant lengthwise into 1/4-inch (about 1/2-cm) thickness and put in a colander. Sprinkle with salt then let sit for 30 minutes to draw out the bitterness.
3.Heat olive oil in a skillet over medium heat. Add onion and garlic, and sauté until soft and fragrant.
4.Add fresh/dried oregano, fresh/dried basil, black pepper and diced tomatoes and stir to combine.
5.Add eggplant to the skillet and stir until well coated with the tomato mixture.
6.Spread the eggplant mixture in a baking dish, then sprinkle with shaved Parmigiano-Reggiano cheese and grated nutmeg.
7.Bake for 20-25 minutes or until the eggplant is tender and the cheese topping is bubbly.
8.Let stand for 5 minutes.
9.Serve and enjoy!

PROS

Healthy low-calorie vegetarian meal with a perfect mix of delicious flavors.
Easy to prepare and is ready in just 45 minutes.

CONS

Eggplant is known to cause allergies in some people.
Also, keep in mind that the dish contains a moderate amount of Sodium, Cholesterol, and Saturated Fat.

HEALTH & BENEFITS

Eggplant is a great source of fiber, potassium, and Vitamin C. It helps in maintaining a healthy heart and weight management. Also, Tomatoes are rich in Vitamin C, fiber and other nutrients that may benefit heart health. They also contain lycopene, an antioxidant that has been linked to protecting against the risk of some cancers.

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