Hassle Free Eggplant Parm

GF V NF SF Jul 26, 2023

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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.

EGGPLANT
- 1 large (685 g) Eggplant
- 1 tsp (6 g) Salt

CHEESE MIX
- 1 large (50 g) Egg
- 1.25 cup, blended (283 g) Nonfat cottage cheese
- 1 cup, shredded (113 g) Shredded mozzarella cheese, low moisture part skim
- 1 tbsp (10 g) Garlic powder
- 1 tbsp (10 g) Onion powder
- 1 tbsp (3 g) Parsley, dried

SAUCE
- 1 full batch, about 3 cups (800 g) Simple pasta sauce

TOPPING
- 3 tbsp (23 g) Grated parmesan cheese

1. 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

2. Preheat oven your oven to 400F, and line a large cookie sheet with parchment paper

3. 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

4. Meanwhile, in a medium bowl combine egg, cottage cheese, shredded mozzarella, garlic powder, onion powder, and dried parsley

5. 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

6. 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

https://www.poormanprotein.com/recipes/eggplant-parm

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.

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
1.25 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 full batch, about 3 cups Simple pasta sauce

Topping

3 tbsp Grated parmesan cheese

Instructions

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1. 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


2. Preheat oven your oven to 400F, and line a large cookie sheet with parchment paper


3. 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


4. Meanwhile, in a medium bowl combine egg, cottage cheese, shredded mozzarella, garlic powder, onion powder, and dried parsley


5. 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



6. 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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Servings: 6

Calories: 224

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Total Fat: 7.3g (9 %)
 Saturated Fat: 3.3g (17 %)
 Polyunsaturated Fat: 0.8g
 Monounsaturated Fat: 2.4g
Cholesterol: 53mg (18 %)
Sodium: 1117mg (49 %)
Total Carbohydrate: 27.4g (10 %)
 Fiber: 7.3g (26 %)
 Net Carbs: 20.1g
 Total Sugar: 12.1g
Protein: 16.0g (32 %)

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Vitamin B12: 0.68mcg (28 %)
Vitamin D: 0.29mcg (1 %)
------------------------------------------
Calcium: 303mg (23 %)
Iron: 3.15mg (18 %)
Magnesium: 67mg (16 %)
Potassium: 878mg (19 %)

------------------------------------------

Glycemic Index

:

27.0

Glycemic Load

:

7.6

Sources of Inspiration

https://www.skinnytaste.com/lighter-eggplant-parmesan-5-pts/

https://www.poormanprotein.com/recipes/pasta-sauce

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