I used Trader Joes marinara sauce. This produces an incredible boost of tomato flavor thats much needed for this eggplant parmesan pasta recipe. Used 1 1/2 eggplants, as they were huge and I have smaller Pyrex dish. a member? An excellent version. I did find the time estimates more wildly optimistic than usual for eating well. Dip eggplant in egg whites, then in coating mix, turning to evenly coat both sides of each slice. Cover the baking sheet with foil entirely and place in the oven to cook for 15-20 mins (depending on the thickness of your eggplant slices). I also use 5oz of fresh mozzarella. History and food are a source of empowerment to change the narrative regarding nutrition and health across the African diaspora. Eggplant Parmigiana ; 1070 520; 58 14; 0 60; 2440 108; 11 20; 35 Fettuccine Alfredo; 1310 810; 90 55; 2 285; 1210 95; 4 5; 30 Amount Per Serving (1 eggplant parmesan stack) Calories 403 Calories from Fat 158 % Daily Value* Fat 17.5g 27% Cholesterol 109.1mg 36% Sodium 980mg 41% Carbohydrates 36.6g 12% Sugar 6.7g 7% Protein 25.4g 51% Vitamin A 17IU 0% Vitamin C 2mg 2% * Percent Daily Values are based on a 2000 calorie diet. Percentages are based on a diet of 2000 calories a day. Create I was looking for a receipe that was lighter than traditional eggplant parm. Protein. A serving supplies 6 percent of the daily value for carbohydrates, as well as 3.8 grams of dietary fiber, assuming you eat a 2,000-calorie diet. The eggplant is layered with sauce and cheese, and almost becomes like a noodle-less eggplant lasagna, its so good! Each serving has 315 milligrams of calcium, which is 24 percent of the amount you require each day. Your email address will not be published. Next, rinse under running water, dry with paper towels, and set aside. Leftovers are a dream and taste even better! If it doesn't appear after 10 minutes, try refreshing the page. Use of this site constitutes acceptance of our. While the sauce simmers, slice the eggplant into 1/4 inch thick slices. So are you a fan of Eggplant Parmesan pasta? Tip: To toast pine nuts, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant, 2 to 4 minutes. Join for free! Learn more about Mailchimp's privacy practices here. I think my husband can qualify as the number one fan of this eggplant recipe but then again he is a fan of anything eggplant. Have found that Chinese eggplant is great in this dish as the skin is very tender. We love that crispy crust and we take a different approach to achieve the same results. oil, 1 1/2 Tbsp. Transfer to a small plate and let cool. Now go ahead, indulge and spare 20 mins for a fabulous healthy pasta twist on Italian Eggplant Parmesan! I also watched the video which included a little time shortcut. Cook the pasta according to package instructions and save some of the pasta water ( the water where the pasta was cookedlike in this sun-dried mins Greek tortellini). How many calories are in Eggplant Parmesan? Amount of cholesterol in Eggplant Parmesan: How much sodium is in Eggplant Parmesan? In a medium bowl, combine the flour and kefir or buttermilk. Flip eggplants. Let it simmer, scraping the base of the pan to deglaze, until the wine mostly evaporates. I used fettuccine for this recipe but linguine would work just as well. This is a keeper. I used 2 eggplants instead of 3 preparing them just as the recipe indicated. Eggplant Parmesan (1 cup) contains 6.1g of carbs, 7.1g of protein, 11.1g of fat, and 157 calories. Slice eggplant into discs. How many calories should I eat to lose weight? I doubted the taste of the sauce w/ just basil so I added a wee bit of italian seasoning w/o salt and that combined with the eggplant was through the roof. We're sorry, there seems to be an issue playing this video. 670 Calories 64g Carbs (50g net carbs) 32g Fat 33g Protein No price info Try our free Diet Generator I want to eat calories in meals. Start by making the sauce if you don't have any already made. (Check out more ways to slash sodium in your diet here.) Roast until the eggplant is browned and tender, about 20 to 25 minutes. The whole family LOVED it! They showed putting 12 eggplant slices on the baking trays but when they assembled the Parmesan, they used 22 slices. It makes the BEST Eggplant Parmesan Pasta! Top with the remaining eggplant, sauce and cheese. Turn off the heat and continue to stir until the cheese has melted and the sauce is thick. Amount of calories in Eggplant Parmesan: How much fat is in Eggplant Parmesan? It calls for avocado, a jar of summer squash, and rotini pasta?? Ameci Pizza & Pasta Eggplant Parmigiana With Spaghetti (1 serving) contains 110g total carbs, 105g net carbs, 29g fat, 31g protein, and 810 calories. * Percent Daily Values are based on a 2000 calorie diet. We loved this (like everyone else that's reviewed it)! Even with this, it is a low-calorie dinner that really satisfies. Made this recipe for dinner last night. Remove from oven and let it rest 15 minutes before serving. A study published in 2017 found that pasta can be part of a healthful diet if you dish them up the Mediterranean way. clicking our Amazon buttons will give us a little referral bonus. Amount of carbs in Eggplant Parmesan: How many net carbs are in Eggplant Parmesan? Amount of fiber in Eggplant Parmesan: How much glucose is in Eggplant Parmesan? 2023 Warner Bros. Make this vegan by skipping the parmesan. Is Pasta bad for weight loss? Other than me, no one else in our house considers themselves an eggplant lover (or even eggplant liker). Price and stock may change after publish date, and we may make money off Remove foil and bake an additional 10 minutes. When oil is hot, cook and stir eggplant, tomatoes, onion and carrot until crisp-tender, 8-10 minutes. Note: The information shown is Edamams estimate based on available ingredients and preparation. Mozzarella gives eggplant Parmesan that ooey-gooey melted cheese factor. When the butter is melted, add the breadcrumbs and toast until golden, 2 to 3 minutes. Bake for 20 minutes at 400 degrees. Per 1/2 meal kit - Calories: 750kcal | Fat: 22.00g | Carbs: 92.00g | Protein: 40.00g Nutrition Facts - Similar. I was skeptical - thinking it would be dry, will DEF make again. Take it out of the oven and let it sit about 10 minutes before cutting. The skin of the eggplant is actually completely edible and also the most nutritious! When the eggplant is ready, toss the pasta with the pesto and add in some pasta water 2 tablespoons at a time to lose up the pesto and form a sauce (as thick or thin as you like). Add the butter to a large Dutch oven over medium heat. Add broth, tomato puree, cheese rind and seasonings. Prepare unbaked Eggplant Parmesan in a freezer to oven safe baking dish or foil dish, cover tightly and freeze for up to 3 months. I love that, after doing the recipe just once, I could do it from my head (not usually so easy for me!). I also mixed Italian bread crumbs and panko for the eggplant coating and served over whole wheat spaghetti. Eggplant Parmesan is a comforting dish that's easy to make and with a few tweaks, it can be healthy too. EatingWell may receive compensation for some links to products and services on this website. Drain. Excellent dish. What is eggplant parmesan? FAQ: How Long Does Parmesan Lastin Fridge? Pros: Does not taste like a low calorie meal, Tasty but Time Consuming This definitely took me longer to make that EatingWell said, but it was a very good dish. While eggplant isnt the most nutritious vegetable, it does give you a decent supply of potassium and fiber. When roasting sliced eggplant in the oven, make sure you cover it with foil and create a steam like effect. depending on Eggplant Parmesan Nutrition Facts Serving Size 1 cup Amount Per Serving Calories 317 % Daily Values* Total Fat 16.83g 22% Saturated Fat 7.741g 39% Trans Fat - Polyunsaturated Fat 1.354g Monounsaturated Fat 6.6g Cholesterol 95mg 32% Sodium 655mg 28% Total Carbohydrate 23.15g 8% Dietary Fiber 2.8g 10% Sugars 4.46g Protein 18.88g Vitamin D 0mcg 1% Delicious, light way to eat eggplant! Arrange eggplant slices on the prepared baking sheet. Limit your consumption of saturated fat to 15 grams or less per day; ingesting too much saturated fat can increase your risk of heart disease. This gets the breading nice and crispy, but slashes fat and calories. sprinkle some Parmesan and walnuts (optional) and serve. Cook several minutes per side, until golden brown. Heat the olive oil in the Dutch oven until hot. Add pasta and cook according to package directions, about 8 minutes. Pasta Fagioli Soup 150; 50 5; 2 0; 15 710; 16 3; 4 8; Zuppa Toscana Soup 220; 130 15; 7 0; 40 790; . Cut calories more with Panko Really great recipe. No mention of eggplant at all. Calories per serving of Eggplant Parmesan with Pasta 190 calories of Dreamfield's low-carb spaghetti, (2 oz) 75 calories of Hunts Orginal Style Traditional Spaghetti Sauce, (0.75 cup) 54 calories of Kraft Mozzarella Finely shredded Part Skim cheese, (0.17 cup) 37 calories of Bread crumbs, dry, grated, seasoned, (0.08 cup) Uncover and bake 10 minutes longer. All you need is 5 ingredientsaside from pantry staples like salt, pepper and oilto make one of these delicious meals. To boost the flavor we add fresh basil, garlic and crushed red pepper to the sauce so you won't miss the salt. How many calories are in Eggplant Parmesan? Cool for 10 minutes and serve. Preheat oil to 350F in a large cast iron pot or a deep fryer. Amount of Iron in Eggplant Parmesan: Already Sprinkle with basil and pine nuts. I had 3 layers of eggplant when assembling and this made plenty of rich sauce for all. Carbs. Grease a baking sheet. Ridiculously healthy: Try this healthy Chicken Parmesan recipe instead. I didn't have basil leaves for the zucchini dish so mixed dry leaves with the parmesan and sprinkled them over the top. Chicken Parmesan Served over a heaping plate of pasta, its a 1,000+ calorie meal with double the amount of allotted sodium. I think I will make again but slice my eggplant a little thicker. Im seriously obsessed and I cant wait until I have a moment to make this because I just know Im going to be doing the happy dance. Since we saved on sodium by using no-salt-added tomato sauce, we can boost the flavor of our cheese layer by adding Parmesan cheese to the mix. Two-three at a time, dip the eggplant slices in the batter, then carefully lower into the hot oil. This is part of our comprehensive database of 40,000 foods including foods from hundreds of popular restaurants and thousands of brands. Calories and Fat Eggplant Parmesan serves up 133 to 160 calories per 5-ounce serving. I have made this recipe at least 10 times over the past year. This is the way my Mom always made Eggplant Parmesan, and I always preferred it this way over the deep fried breaded version. Press cancel. Weve been conditioned to think that traditional Black food is not nutritious, but that couldnt be further from the truth. Then layer eggplant slices and another layer of marinara and finally top with sliced mozzarella and grated Parmesan cheese. To bake, cover with foil and bake 400F in the center rack 40 minutes. There arent any notes yet. Looks amazing! Youll have to try this! Amount of calories in Eggplant Parmesan: Calories 230, How much fat is in Eggplant Parmesan? Stir in garlic until fragrant, 30 seconds. The CDC also reports that lowering sodium to 2,300 milligrams per day could save $18 billion in health care costs and lower the number of cases of high blood pressure by 11 million each year. Make this recipe into a vegan eggplant Parmesan by simply using vegan Parmesan cheese instead of the regular Parmesan and thats it! Ive never used sun dried tomato pesto but it sounds perfect. And at just 25 calories and less than 1 gram of fat per serving, its a pretty guilt-free food as long as you dont soak it in oil. Add the tomatoes, pasta, chicken stock, red pepper flakes and basil. Add another layer of eggplant and repeat the ricotta cheese, mozzarella cheese and sauce two more times, reserving the third layer of mozzarella for topping. Gave this recipe only 3 stars because mine turned out so watery. Thanks, EatingWell, for this excellent, lightened up version of an Italian classicit's delicious! This was delicious!!! All images and content are copyright protected. The last time we fixed it we used homemade tomato sauce from homegrown tomatoes that we seasoned before we froze it. Prepare and refrigerate, tightly wrapping with foil. EatingWell may receive compensation for some links to products and services on this website. One gram of fat contains 9 calories, so one serving of eggplant parmesan gets 198 calories from fat and supplies 28 percent of the total fat you need per day. Had it for lunch today and it was even better leftover! Rub with olive oil and sprinkle with salt and pepper. If you continue to have issues, please contact us here. My family and friends loved it. Place in a single layer on a baking sheet. If you prefer a heavier tomato based sauce, you can absolutely do that by adding more tomatoes. This hit the spot, thank you! 36g. The beautiful eggplant tends to soak up oil like a sponge while its frying, which can lead to a very high fat and calorie content in the finished dish. This amount contributes to but does not meet your daily protein needs of 46 to 56 grams. Here's how we did it: That crispy crust on the eggplant is usually the result of breading and frying eggplant slices in oil. After much anticipation on their end (and quite honestly some stress on my endhoping to deliver), the healthy eggplant parmesan served with pasta was declared a WINNER!! 70g. Position racks in middle and lower thirds of oven; preheat to 400F. Starbucks Is Putting Olive Oil in Its Drinks Is This the Next Revolution in Coffee? Amount of saturated fat in Eggplant Parmesan: How much cholesterol is in Eggplant Parmesan? Mattyoull have to give it a try, they go perfectly well together! I think my husband can qualify as the number one fan of this eggplant recipe but then again he is a fan of anything eggplant. Will be making again. 4. While eggplant lends a meaty quality to eggplant parmesan, it provides less protein than meat. Yes! Net Carbs 105 g Fiber 5 g Total Carbs 110 g Protein 31 g Fats 29 g 810 Quantity Nutritional Facts Serving Size: 1 serving Serving Weight: 0g Nutrient Value Calories 810 kCal Total Carbs 110 g this link is to an external site that may or may not meet accessibility guidelines. Followed this recipe exactly and grated my own cheese,etc. Spray 2 sheet pans with oil. How many calories are in Olive Garden eggplant parmesan? Each serving of eggplant parmesan has 13 grams of protein, or 26 percent of your recommended daily amount. This will take about 40-60 minutes. Its a perfect pasta pair! Very disappointed. Calorie breakdown: 37% fat, 46% carbs, 17% protein. Slice 1/4" thick lengthwise. . * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change Required fields are marked *. I printed this recipe in 2018 and have made it several times. When it comes to weight loss, pasta carbs get a bad rep. The pasta is finished with slivers of fresh mozzarella that soften and offer cool, creamy bites, and a final sprinkling of a Parmesan bread-crumb topping offers familiar moments of crunch to contrast the creamy sauce. Brush with olive oil. Divide the pasta in bowls and top each with some of the mozzarella. There is no need to thaw, bake from frozen in a preheated oven 350F about 1 hour 15 minutes, until heated through. Pros: taste, healthy Cons: time consuming, Tasty but Time ConsumingThis definitely took me longer to make that EatingWell said, but it was a very good dish. For the sauce I sauteed peppers and onions, used 4 cups of tomato sauce (instead of 2 1/2), and simmered with chopped garlic, Italian Seasoning, fresh basil, 1/2 tsp. Post a pic and mention @skinnytaste or tag #skinnytaste! Pros: taste, healthyCons: time consuming. Have fixed it many times. How to Turn a Box of Tofu Into 7 Protein-Packed Meals That Are Anything but Bland, Centers for Disease Control and Prevention, MyFoodData: Eggplant Parmigiana Casserole, USDA: Dietary Guidelines for Americans 2020-2025. Sprinkle with salt, pepper, and Italian seasoning. Simple, light and delicious. There are 850 calories in 1 serving of Olive Garden Eggplant Parmigiana (Dinner). Serve with lemon wedges. I guess I will try the updated recipehas anyone made it both ways and noticed a difference? I even added a tiny bit of liquid when I saw what was happening. 241 calories; protein 14g; carbohydrates 28g; dietary fiber 6g; sugars 9g; fat 9g; saturated fat 4g; cholesterol 83mg; vitamin a iu 1227.9IU; vitamin c 44.7mg; folate 84.7mcg; calcium 209.4mg; iron 1.9mg; magnesium 53.4mg; potassium 761mg; sodium 553mg; thiamin 0.3mg. Fiber moves through the digestive tract slowly and can promote fullness and satiety, reducing calorie intake ( 16 ). Sprinkle with more basil before serving, if desired. Oishii, The Brand Behind the Omakase Strawberry, Introduces New Koyo Berry Breed, 5 Best Non-Alcoholic Gins, According to a Spirits Expert, Everything You Need To Cook Like Emily Mariko, 25 Get Well Soon Gifts That Show How Much You Care, 6 Best Whiskeys, According to a Spirits Expert, These Cord Organizers Save Your Kitchen From Clutter, Enter Daily for Your Chance to Win $10,000. Meanwhile, coat an 8 X 8 glass baking dish with cooking spray. This lovely pasta dish is light, vegetarian and gluten-free. Remove stems, then rinse and dry the eggplant. Leave a Private Note on this recipe and see it here. Only between 20 and 35 percent of your daily total calories should come from fat, according to the USDA's dietary guidelines. Plan 75-90 min to make this recipe. Lower the heat and cook, frequently stirring, until the sauce thickens and loses about 1/4 of the volume. Hi, Im Gina Homolka, a busy mom of two girls, author and recipe developer here at Skinnytaste.com. Cover baking dish with foil and bake for 20 minutes until cheese has melted. Whisk eggs and water in a shallow bowl. We use Mailchimp as our marketing platform. Please check the following to indicate you would like to receive emails from Skinnytaste. Amount of Calcium in Eggplant Parmesan: How much Iron is in Eggplant Parmesan? Is Chicken Parmesan unhealthy? It was awesome! Add lemon zest, garlic, roasted red peppers, spinach, and the remaining 1 Tbsp. For best flavor, I always use a good Parmesan cheese or Romano cheese like Locatelli or Reggiano cheese. 620. What is one serving of eggplant parmesan? This Lighter Eggplant Parmesan Recipe is one of my favorite ways to eat eggplant. No breading, just eggplant, cheese and marinara. Reserve cup of pasta water and drain. This trick produces tender melt in your mouth eggplant just like the ride version. salt. Season with salt, pepper, garlic and onion powder. Generously spray both sides of the eggplant with cooking spray. But healthy pasta dishes are a thing. The eggplant is roasted until tender, then tossed with pasta smothered with flavourful sun-dried tomato pesto. Add eggplant and drizzle over the remaining cup oil. Doubt Ill make again. came out delightful! Definitely make with panko instead of breadcrumbs - alot less calories and better crunch! I added artichokes and mushrooms and everyone loved it! these links. Learn more about Mailchimp's privacy practices here. Let cool for 5 minutes. We divided this into two smaller freezer meals (one for us, one for a friend in need) and received rave reviews from both households, following the heating from frozen instructions. 230 Calories 17.1g Carbs (16g net carbs) 14g Fat 8g Protein No price info Try our free Diet Generator I want to eat calories in meals. Amount of fat in Eggplant Parmesan: Total Fat 14g. Its one of my favorite pestos ever Hope you make this soon , Your email address will not be published. Required fields are marked *. I used half ground flax seed and half panko, worked great, a little more fiber and little less carbs. It uses part-skim mozzarella, less oil, and whole wheat bread crumbs to make a 365-calorie meal. Filed Under: Gluten Free, Holidays, Parties, Pasta, Recipes, Vegan, Vegetarian Tagged With: eggplant parmesan, eggplant parmesan pasta, eggplant parmesan with pesto, eggplant pasta, gluten free, healthy eggplant parmesan, healthy eggplant parmesan pasta, healthy pasta, how to roast eggplants, perfect way to roast eggplant, pesto eggplant parmesan, quick eggplant parmesan, roast eggplant, skinny eggplant parmesan, skinny eggplant parmesan pasta, skinny eggplant parmesan pasta with pesto, sun dried tomato pasta, sun dried tomato pesto, tender roast eggplant, tomato pesto, vegan, The recipe says two tablespoons of tomatoes .that cant be right. Your email address will not be published. in Parmesan of beef base, a dash of crushed red peppers, black pepper and Soy crumbles. I like to eat Generate Not the food you're looking for? them, Remove from oven and let it rest 10 minutes before serving. salt in a small bowl. Spoon 1 cup sauce over the eggplant and sprinkle with 1/4 cup Parmesan and 1/2 cup mozzarella. I would definitely roast the eggplant longer than 20 minutes next time. Cover with foil and bake until cheese is melted and everything is bubbling, about 40 minutes. Heat oven to 425F. The adjustment to the pesto is to add extra 2 Tablespoons crushed tomatoes. Amount of protein in Eggplant Parmesan: How much Vitamin A is in Eggplant Parmesan? Remove from oven and let it rest 15 minutes before serving. Eggplant Parmesan Pasta Casserole Amount Per Serving (1 serving) Calories 375 Calories from Fat 117 % Daily Value* Fat 13g 20% Saturated Fat 7g 35% Cholesterol 37mg 12% Sodium 932mg 39% Potassium 636mg 18% Carbohydrates 43g 14% Fiber 5g 20% Sugar 9g 10% Protein 19g 38% Vitamin A 637IU 13% Vitamin C 14mg 17% Calcium 349mg 35% Iron 3mg 17% Comprehensive nutrition resource for Anthony's Pizza & Pasta Eggplant Parmesan Hero. Add Parmesan to the panko and mix well. Two-three at a time, dip the eggplant slices in the batter, then carefully lower into the hot oil. Cubed eggplant is browned with onion and garlic until golden, then simmered in a quick pantry-friendly tomato sauce until meltingly tender. It was a big hit at our home! I did make some additions to boost the flavor of the sauce. My kids don't like Eggplant Parmesan.but loved this one. This hit the spot without hurting my progress! In 1 bowl, add an egg and beat it. 20 Healthy 5-Ingredient Dinners in 30 Minutes or Less. A serving of eggplant parmesan has about 22 grams of fat. Please refresh the page or try again in a moment. Mix bread crumbs and 1/4 cup Parmesan cheese together in a shallow bowl. Calories per serving of Eggplant Parmesan With Homemade Pasta Sauce 214 calories of Ricotta Cheese, whole milk, (0.50 cup) 75 calories of luke's spaghetti sauce from scratch, (0.25 serving) 71 calories of Eggplant, fresh, (0.50 eggplant, unpeeled (approx 1-1/4 lb)) 60 calories of Olive Oil, (0.50 tbsp) Eggplant Parmigiana - No Pasta (Estimate, Subtract 1/2 Lunch Spaghetti) Net Carbs Serving Size: 1 plate 725 Cal 43% 77g Carbs 40% 32g Fat 18% 32g Protein Track macros, calories, and more with MyFitnessPal. Thanks so much Eviyou are missing out!! Calories In Easy Light Eggplant Parmesan Cassarole Calories: 126 , Fat: 3g , Carbs: 18g , Protein: 8g , Fiber: 7g Calories In Quick and Simple Eggplant Parmesan Preheat the oven to 425 degrees F. Place the eggplant slices in a single layer on a parchment lined baking sheet and season them with salt, pepper, oregano and a drizzle of olive oil. You can unsubscribe at any time by clicking the link in the footer of our emails. Place on rimmed baking sheet sprayed with cooking spray; sprinkle with any coating mix . Adjust as needed, to get a slightly runny batter consistency. 2 medium eggplants (about 2 pounds total), cut crosswise into -inch-thick slices, 1 (24 ounce) jar no-salt-added tomato sauce, cup fresh basil leaves, torn, plus more for serving, 1 cup shredded part-skim mozzarella cheese, divided, 2023 EatingWell.com is part of the Allrecipes Food Group. I made this as outlined. It wasnt saucy enough either. Use of this site constitutes acceptance of our. Makes 2-3 servings. PLUS this ever so popularGrilled Chicken Parmesanrecipe which has been made and pinned over 200K times! Add garlic, cook for 20 seconds until golden, then add onion and cook for 2 to 3 minutes until translucent and cooked through.