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Lighter, Quicker Eggplant Parmesan

Published July 11, 2020
2 minute read
Lighter, Quicker Eggplant Parmesan
Published July 11, 2020
2 minute read
In This Article

Active time: 8 minutes Total time: 20 minutes

This recipe incorporates everything you love about eggplant Parmesan but brings it together in a lower-calorie, lower-fat, much faster way. You still get tender, earthy eggplant, rich tomato sauce, gooey mozzarella, nutty Parmesan, and the crunch of toasted breadcrumbs.

Eggplant belongs to a class of antioxidants called “anthocyanins,” which refers to the antioxidants in the fruit or vegetable that give it a dark blue or purple color. Anthocyanins are anti-inflammatory and have been shown to improve glucose control and arthritis symptoms.

Lighter, Quicker Eggplant Parmesan

Ingredients

  • 2 1-pound (454g) eggplant
  • 1 tablespoon olive oil
  • 1/4 teaspoon kosher salt
  • 1¼teaspoon black pepper
  • 1 cup (237ml) marinara sauce
  • 3/4 cup (84g) part-skim mozzarella cheese, grated
  • 1/4 cup (15g) panko breadcrumbs
  • 3 tablespoons (21g) Parmesan cheese, shredded

Directions

Preheat broiler to high. Line a sheet pan with foil.

Cut each eggplant in half lengthwise. Using a paring knife, score the flesh side of each eggplant half in a cross-hatch pattern, being careful not to cut through the skin. Place the eggplant halves on a microwave-safe plate, and cover with damp paper towels. Microwave on high until eggplant is tender when pierced with a knife, about 8 minutes.

Arrange eggplant halves, flesh side up, on a prepared pan. Brush flesh evenly with oil and sprinkle with salt and pepper. Broil until lightly browned, about 3 minutes.

Remove the pan from the oven. Spread 1/4 cup marinara sauce over each eggplant half and sprinkle each with 3 tablespoons mozzarella. In a small bowl, combine panko and Parmesan; sprinkle evenly over mozzarella. Broil until mozzarella melts and breadcrumbs are lightly browned, 1–2 minutes more.

Serves: 4 | Serving Size: 1 eggplant half, plus toppings

Nutrition (per serving): Calories: 200; Total Fat: 9g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Cholesterol: 14mg; Sodium: 411mg; Carbohydrate: 21g; Dietary Fiber: 8g; Sugar: 10g; Protein: 10g

Nutrition Bonus: Potassium: 521mg; Iron: 0%; Vitamin A: 5%; Vitamin C: 0%; Calcium: 14%

Discover hundreds of healthy recipes — from high protein to low carb — via “Recipe Discovery” in the MyFitnessPal app.

The information in this article is provided solely for informational purposes. This information is not medical advice and should not be relied upon when making medical decisions, or to diagnose or treat a health condition or illness. You should seek the advice of a physician or a medical professional before beginning any dietary programs or plans, exercise regimen or any other fitness or wellness activities.

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