Best 4 Reduced Fat Eggplant Aubergine Parmesan Recipes
Are you looking for a delicious and healthy way to enjoy eggplant parmesan? Look no further! This article will provide you with a comprehensive guide to making reduced-fat eggplant parmesan. Using simple, wholesome ingredients, we'll show you how to create a flavorful and satisfying dish that's sure to please the whole family. Get ready to indulge in a healthier version of this classic Italian dish without compromising on taste and satisfaction.
Here are our top 4 tried and tested recipes!
LOW FAT EGGPLANT (AUBERGINE) PARMESAN
A tasty version of a high-fat favorite! Enjoy with whole wheat pasta for a healthy meal. Substitute vegetable bouillon grandules for a vegetarian dish.
Provided by JacquelineS
Categories Vegetable
Time 20m
Yield 2 serving(s)
Number Of Ingredients 11
Steps:
- Preheat oven to 400 degrees.
- Peel and slice eggplant into 1/2 slices.
- Spray both sides with cooking spray and place on a sprayed baking sheet.
- sprinkle with half of the salt and garlic powder.
- Bake 20 minutes, turning the eggplant halfway through cooking time.
- In a sauce pan, saute minced garlic in cooking spray until lightly browned.
- Add tomato sauce, italian seasoning, oregano, and bouillon granules.
- Reduce heat under pan to very low and cover.
- Remove eggplant from baking sheet.
- In a small baking dish, spread a thin layer of sauce. Add one layer of eggplant, another of sauce and so on until all eggplant is used.
- Finish with a layer of sauce. Top with cheeses and bake until cheese is melted.
REDUCED-FAT EGGPLANT (AUBERGINE) PARMESAN
One of DH favorites, he can't get enough! Have a loaf of crusty Italian bread rubbed with some roasted garlic to go with this along with some Caesar salad! Mmmmmm....... :)
Provided by PalatablePastime
Categories Lunch/Snacks
Time 30m
Yield 2-4 serving(s)
Number Of Ingredients 12
Steps:
- Preheat oven to 400 degrees F.
- Spray baking sheet with cooking spray.
- Cut eggplant into 1/2 inch thick slices; season with salt and pepper.
- Place eggplant on baking sheet; spray tops lightly with olive-oil spray.
- Bake at 400 degrees F. for 20 minutes, or until tender.
- In the meantime, simmer tomato sauce with basil, garlic, and oregano until heated through.
- Spread tomato sauce on eggplant; top with some chopped fresh herb, if you desire.
- Sprinkle with fat-free mozzarella; then cover with reduced-fat mozzarella.
- Bake 5-7 minutes more at 400 degrees F. or until cheese is melted (you may bake longer, or place under broiler if you like the cheese to brown).
- Sprinkle with parmesan cheese and serve.
HEALTHIER EGGPLANT PARMESAN II
I like this recipe because it is not fried and very tasty. I like to make it healthier by using whole wheat breadcrumbs and reducing the amount of fat. Also, by using mostly egg-whites instead of whole eggs I am able to reduce the cholesterol level.
Provided by MakeItHealthy
Categories Main Dish Recipes Vegetable Main Dish Recipes Eggplant Parmesan Recipes
Time 1h
Yield 8
Number Of Ingredients 9
Steps:
- Preheat oven to 350 degrees F (175 degrees C).
- Beat together egg, egg whites, and water in a shallow bowl. Dip eggplant slices in egg, then bread crumbs. Place in a single layer on a baking sheet. Bake in preheated oven until fork tender, 7 to 10 minutes on each side.
- Spread spaghetti sauce to cover the bottom of a 9x13-inch baking dish. Place a layer of eggplant slices in the sauce. Sprinkle with mozzarella and Parmesan cheeses. Repeat with remaining ingredients, ending with cheeses. Sprinkle basil on top.
- Bake in preheated oven until golden brown, about 35 minutes.
Nutrition Facts : Calories 424 calories, Carbohydrate 51.1 g, Cholesterol 58.6 mg, Fat 15.5 g, Fiber 12.7 g, Protein 22.4 g, SaturatedFat 7 g, Sodium 1301.6 mg, Sugar 21.2 g
LOW-CARB EGGPLANT PARMESAN RECIPE BY TASTY
Here's what you need: large eggplant, salt, almond meal, italian seasoning, large eggs, water, rice flour, olive oil, garlic, red pepper flakes, crushed san marzano tomato, fresh basil, shredded mozzarella cheese, shredded parmesan cheese
Provided by Crystal Hatch
Categories Dinner
Yield 4 servings
Number Of Ingredients 14
Steps:
- Preheat the oven to 375°F (190˚C).
- Trim the ends off the eggplant, then slice into ½-inch (2-cm) thick rounds. Transfer the rounds to a baking sheet lined with paper towels and sprinkle with salt on both sides. Let sit for 10 minutes for the salt to draw out excess moisture from the eggplant.
- In a medium bowl, whisk together the almond meal, Italian seasoning, and a pinch of salt. Beat the eggs in another medium bowl with a splash of water. Add the rice flour to another medium bowl.
- Coat the salted eggplant rounds in the rice flour, then in the egg, letting any excess drip off, then in the seasoned almond meal. Set the rounds on a baking sheet lined with parchment paper. Lightly drizzle on both sides with olive oil.
- Bake the eggplant, flipping halfway through for even browning, for 30 minutes, or until golden brown.
- While the eggplant is baking, make the sauce: Heat a drizzle of olive oil in a medium saucepan over medium-low heat. Add the garlic and red pepper flakes and cook for 3-4 minutes, until the garlic is fragrant. Reduce the heat if the garlic is browning too quickly. Add the crushed tomatoes and stir to combine. Cover and simmer for 15 minutes, stirring occasionally to prevent the bottom from scorching. Add the basil and stir to incorporate.
- To assemble, spread a bit of sauce in the bottom of a 9x13-inch (23x33-cm) baking dish, then add a layer of baked eggplant. Top with more sauce and sprinkle with the mozzarella and Parmesan cheese. Repeat with the remaining ingredients, using another baking dish if needed to make another single layer of eggplant.
- Bake for 10 minutes, then turn the broiler on high and cook for another 3 minutes, until the cheese is browned and bubbling.
- Serve garnished with more basil.
- Enjoy!
- Nutrition, per serving - Calories: 424, Total fat: 21 grams, Sodium: 666 mg, Total carbs: 41 grams, Dietary fiber: 9 grams, Net carbs: 32 grams, Sugars: 12 grams, Protein: 22 grams
Nutrition Facts : Calories 752 calories, Carbohydrate 66 grams, Fat 42 grams, Fiber 12 grams, Protein 34 grams, Sugar 15 grams
Tips:
- Choose small, firm eggplants for the best texture and flavor.
- Salting the eggplant slices before cooking helps to remove excess moisture and prevent them from becoming soggy.
- To reduce the amount of oil absorbed by the eggplant, cook them in a nonstick skillet or grill them.
- Use a light touch when breading the eggplant slices to prevent them from becoming too heavy.
- Bake the eggplant slices until they are golden brown and crispy.
- Use a low-fat or fat-free marinara sauce to reduce the overall fat content of the dish.
- Serve the eggplant parmesan with a side of whole-wheat pasta or roasted vegetables for a healthy and satisfying meal.
Conclusion:
With its crispy eggplant slices, flavorful marinara sauce, and melted cheese, eggplant parmesan is a classic Italian dish that can be enjoyed by people of all ages. By following the tips and tricks in this article, you can make a healthier version of this popular dish that is just as delicious as the traditional version.
So next time you're looking for a hearty and satisfying meal that is also good for you, give this reduced-fat eggplant parmesan a try. You won't be disappointed!
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