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%
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