Healthy Eggplant Parmesan (No Frying Required)

May 10, 2023May 10, 20230 1
Healthy Eggplant Parmesan (No Frying Required)
in Main

Prep

60 min

Cook

90 min

Ready In

150 min

Level

Difficult

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 tablespoon olive oil , or more as needed
6 plum ( Roma ) tomatoes , halved
1 pinch salt and ground black pepper to taste
1 tablespoon olive oil
1/2 cup water
1 small white onion , chopped
1 small orange bell pepper , diced
1 stalk celery , chopped
1/4 cup red wine
1/2 can tomato paste
1/4 cup finely chopped fresh parsley
6 fresh basil leaves , or more to taste , finely chopped
1 eggplant
1 tablespoon minced garlic
1/2 cup shredded Gouda cheese
1/2 cup grated Parmesan cheese

Nutrision Information

Servings Per Recipe
4
Calories
304
Sugar
9g
Fat
17g
Eggplant Parmesan is a classic Italian dish that has been enjoyed for generations. It is typically made by frying breaded eggplant slices and layering them with tomato sauce and cheese. This healthy version of the dish uses roasted eggplant slices instead of fried and a homemade tomato sauce made from fresh ingredients. The resulting dish is lighter and fresher than the traditional version, while still being packed with flavor. It is a perfect meal for a cozy night at home or a dinner party with friends. Serve it with a green salad and a glass of red wine for a complete Italian experience.

Instructions

1.Preheat oven to 375°F (190°C).
2.Brush 1 tablespoon of olive oil onto a baking sheet. Place tomato halves on baking sheet and season with salt and black pepper to taste.
3.Roast tomatoes in preheated oven until slightly shriveled, about 1 hour; remove and cool.
4.Heat 1 tablespoon of olive oil in a pot over medium heat. Saute white onion and orange bell pepper in hot oil until softened, 5 to 7 minutes.
5.Pour water and red wine into the pot. Add celery, tomato paste, parsley, and basil to the pot. Stir until combined and let simmer until sauce has thickened, about 15 minutes.
6.Cut eggplant into 1/4-inch (6 mm) slices. Season eggplant slices with salt and black pepper to taste. Let stand for sweat to release for about 30 minutes and then rinse off excess salt and pat dry.
7.Brush a little oil on eggplant slices and add minced garlic. Place eggplant slices on baking sheet and bake until lightly browned and soft, about 25 minutes.
8.Spread a thin layer of tomato sauce in the bottom of a baking dish. Layer eggplant slices on top of the sauce. Spread more sauce on top of eggplant. Sprinkle Gouda cheese on top of sauce layer. Repeat layering process until all ingredients are used, making sure to finish with a layer of sauce on top. Sprinkle grated Parmesan cheese on top of last sauce layer.
9.Bake in the preheated oven for about 45 minutes, until cheese is melted and bubbling.

PROS

This eggplant Parmesan is a healthy and delicious take on the classic Italian dish.
It is baked, not fried, which reduces calories and fat without sacrificing taste.
The sauce is made from scratch with fresh ingredients, making it healthier and free of additives.
The dish is also vegetarian and gluten-free.

CONS

Eggplant has a slightly bitter taste that can be off-putting to some people.
The dish is also time-consuming to prepare, with a preparation time of about 1 hour and a cooking time of about 1 1/2 hours.
The dish is high in sodium due to the use of tomato paste, which can be problematic for those with high blood pressure or heart disease.

HEALTH & BENEFITS

Eggplants are low in calories and high in fiber, making them a healthy addition to any diet. They are high in antioxidants, including anthocyanin, which has been linked to reducing inflammation in the body. Tomatoes are also high in antioxidants, including lycopene, which has been linked to reducing the risk of heart disease and cancer. The use of olive oil in this recipe provides healthy fats, which have been linked to reducing the risk of heart disease and promoting overall health.

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