Description
This eggplant parmesan recipe cuts out the unnecessary breading and frying of the eggplant. This not only makes it simpler, but healthier as well without all the added oils (and makes it gluten free too!). This great meatless dish works well as a side or on a sandwich as well. For other healthier Italian dishes, check out my Vegetarian Protein Lasagna and Leaner Eggplant Rollatini.
Time
Prep Time:
45 minutes
Cook Time:
50 minutes
Total Time:
1 hours
35 minutes
Cost
Total Cost:
Cost per Serving:
$1.39
Ingredients
Serving(s)
Eggplant
- 1 large Eggplant
- 1 tsp Salt
Cheese mix
- 1 large Egg
- 1 1/4 cup, blended Nonfat cottage cheese
- 1 cup, shredded Shredded mozzarella cheese, low moisture part skim
- 1 tbsp Garlic powder
- 1 tbsp Onion powder
- 1 tbsp Parsley, dried
Sauce
- 1 batch, 3 cup Simple pasta sauce
Topping
- 3 tbsp Grated parmesan cheese
Instructions
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- Start by making the sauce if you don't have any already made. I prefer to use my Simple Pasta Sauce. You can also use a can or jar of sauce too
- Preheat oven your oven to 400F, and line a large cookie sheet with parchment paper
- While the sauce simmers, slice the eggplant lengthwise into 1/4 inch thick slices. Transfer to the prepared pan; it's ok if they overlap. Season with salt. Bake for about 30 minutes, or until the eggplant is browned and soft but not burnt
- Meanwhile, in a medium bowl combine egg, cottage cheese, shredded mozzarella, garlic powder, onion powder, and dried parsley
- In a 9x13" casserole dish, place a light layer of sauce on the bottom. Add the eggplant on top, and top with your cheese mix. Repeat again - sauce, eggplant, and cheese. Put one final layer of sauce on top, and top with grated cheese
- Cover with foil, and bake at 400F until cheese is melted and everything is bubbling, about 40 minutes. Remove the foil, and bake an additional 10 minutes. Let cool for about 10 minutes before cutting into 6 pieces
Nutrition Facts
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Total Fat: 7.3g (9%
9 % of Daily Value (78 g)
)
Saturated Fat: 3.3g (17%
17 % of Daily Value (20 g)
)
Polyunsaturated Fat: 0.8g
Monounsaturated Fat: 2.4g
Cholesterol: 53mg (18%
18 % of Daily Value (300 mg)
)
Sodium: 1117mg (49%
49 % of Daily Value (2300 mg)
)
Total Carbohydrate: 27.4g (10%
10 % of Daily Value (275 g)
)
Fiber: 7.3g (26%
26 % of Daily Value (28 g)
)
Net Carbs: 20.1g
Total Sugar: 12.1g
Protein: 16.0g (32%
32 % of Daily Value (50 g)
)
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Vitamin B12: 0.68mcg (28%
28 % of Daily Value (2.4 mcg)
)
Vitamin D: 0.29mcg (1%
1 % of Daily Value (20 mcg)
)
------------------------------------------
Calcium: 303mg (23%
23 % of Daily Value (1300 mg)
)
Iron: 3.15mg (18%
18 % of Daily Value (18 mg)
)
Magnesium: 67mg (16%
16 % of Daily Value (420 mg)
)
Potassium: 878mg (19%
19 % of Daily Value (4700 mg)
)
:
:
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:
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27.0
:
7.4
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:
8.7
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Sources of Inspiration
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