Best 2 Eggplant Parmesan Light Recipes
Eggplant parmesan is a classic Italian dish that is often enjoyed as a main course or as a side dish. It is typically made with breaded and fried eggplant slices, marinara sauce, and melted mozzarella cheese. While this traditional version is delicious, it can also be high in calories and fat. If you are looking for a lighter version of this classic dish, there are several ways to reduce the calories and fat without sacrificing flavor. One way is to use a healthier cooking method, such as baking or grilling the eggplant slices instead of frying them. Another way to lighten up the dish is to use a reduced-fat or non-fat marinara sauce and a low-fat or fat-free mozzarella cheese. You can also reduce the amount of breading on the eggplant slices or omit it altogether. With a few simple changes, you can enjoy a delicious and satisfying eggplant parmesan dish that is also light and healthy.
Here are our top 2 tried and tested recipes!
EGGPLANT PARMESAN LIGHT
This is a yummy Eggplant Parmesan that is baked, not fried... adjust the seasonings to your desire and enjoy! My husband and I can share this dish with very few leftovers, but feel good about it because the bulk of it is veggies!
Provided by MelissaO
Categories One Dish Meal
Time 1h5m
Yield 2-4 serving(s)
Number Of Ingredients 9
Steps:
- Slice eggplant into 1/4 inch rounds, discarding stem.
- Spray large skillet with cooking spray. Heat skillet to medium-high. Brown eggplant slices in skillet, turning after 2 minutes.
- Mix tomato sauce, Parmesan cheese, 2 Tablespoons Italian Seasoning, and black pepper in a small mixing bowl.
- Spread a thin layer of sauce mixture on the bottom of a 8 or 9 inch square baking dish. Add a layer of eggplant. Cover eggplant with 1/4 Cup Mozzarella cheese.
- Repeat layers twice more: sauce, eggplant, cheese.
- Pulse bread in blender or food processor to make medium course bread crumbs. Toast crumbs in hot skillet, stirring frequently to prevent burning. (Or toast bread before processing.) Combine bread crumbs with remaining Italian Seasoning. Layer seasoned crumbs on top of casserole.
- Cover and refrigerate until ready to cook, or cook immediately.
- Bake in oven at 350°F, uncovered, for approximately 45 minutes (or until bubbly).
Nutrition Facts : Calories 445.2, Fat 17.2, SaturatedFat 9.9, Cholesterol 58.8, Sodium 1879.4, Carbohydrate 47.9, Fiber 14.7, Sugar 18.1, Protein 31.1
LIGHT (BAKED NOT FRIED) EGGPLANT PARMESAN
Eggplant Parmesan is always rich in flavor, but it can also be high in fast since the eggplant is fried. In this recipe, the eggplant bakes with a bread crumb crust before it's layered with San Marzano tomatoes and cheese. It's made with far less fat, but not lacking at all in flavor. You really taste the Parmesan cheese flavor...
Provided by Malinda Coletta
Categories Other Main Dishes
Time 1h5m
Number Of Ingredients 11
Steps:
- 1. To the one can of San Marzano tomatoes, add olive oil, oregano, and salt to taste. If your can of tomatoes is whole or chopped use a blender, or food processor to make into a smooth sauce. Set aside. You do not cook this - trust me it gives the parmesan a FRESH tomato taste!
- 2. Fill one dish with seasoned bread crumbs; fill another one with the eggs and water beaten.
- 3. Start to cut your eggplant. I do not peel mine as we like the flavor of the skin of the Japanese eggplant, if using the Italian style eggplant you may want to peel. (Japanese eggplant is banana-shaped - Italian style is more bulb-shaped). Slice eggplant into 4-inch sections.
- 4. Turn on its side so the round part is facing down and then cut in 1/2 inch slices - you now have a sort of rectangle piece of eggplant NOT a round slice. I do this because it makes it easier to layer.
- 5. Spray 2 cookie sheets with cooking spray.
- 6. Place eggplant in egg wash.
- 7. Then into bread crumbs; shake off excess.
- 8. Fill one tray.
- 9. Spray the battered eggplant with cooking spray.
- 10. Place into pre heated 450F oven on the bottom rack. Repeat for tray two rotate bottom tray to the top. If you have not finished slicing eggplant you can do this while you are waiting for the top rack to finish cooking. No more than 10 mins for each sheet.
- 11. In a 13 x 9 glass baking dish, lightly coat the bottom with the tomato sauce.
- 12. Start by adding a layer of eggplant.
- 13. Next add a layer of Parmesan cheese, mozzarella cheese, and a bit of salt if you think it needs it.
- 14. Repeat starting with the tomato again, but layer the eggplant going in the opposite direction as the layer before. If you are doing this while the eggplant is cooking in the oven you will save a ton of time! Also keep in mind I do not put a ton of cheese in the layers as we are trying to keep this full flavor - lower calories!
- 15. Once ALL the eggplant is in the dish cover with the remaing tomato sauce and a generous helping of the Parmesan and mozzarella cheese.
- 16. Put in the 450F oven for about 15-20 minutes or until the cheese is brown.
- 17. With the leftovers, I portion out into single servings and place in small freezer bags - grab and go for lunches!
Tips:
- To make sure the eggplant slices are not too bitter, salt them and let them rest for 30 minutes before cooking. This will help draw out the excess moisture and bitterness.
- To make the eggplant slices extra crispy, coat them in a mixture of flour, eggs, and bread crumbs before frying.
- For a healthier version of eggplant parmesan, use whole-wheat bread crumbs and low-fat cheese.
- You can also bake the eggplant slices instead of frying them. This will make them a bit softer, but still delicious.
- To make the marinara sauce, use fresh tomatoes, garlic, and basil. If you don't have time to make your own sauce, you can use a jarred marinara sauce.
- Layer the eggplant slices, marinara sauce, and cheese in a baking dish. Repeat until all of the ingredients are used up.
- Bake the eggplant parmesan in a preheated oven until the cheese is melted and bubbly.
- Serve the eggplant parmesan hot, with a side of spaghetti or garlic bread.
Conclusion:
Eggplant parmesan is a delicious and versatile dish that can be enjoyed by people of all ages. It is a great way to use up leftover eggplant, and it can be made ahead of time and reheated when you are ready to serve. Serve and enjoy this flavorful Eggplant Parmesan as an entrée or a side dish at family dinner or a party.
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