Healthy and Crispy Eggplant Parmesan: A Cheesy Delight for the Holidays
Meal Prep and Cooking Time
- Prep Time: 20 minutes
- Cook Time: 40 minutes
- Total Time: 1 hour
- Servings: 6
- Grams per Serving: Approximately 200 grams
Ingredients Checklist
For the Eggplants
For the Coating
For the Layers
Optional Garnishes
Instructions
- Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
- In a shallow bowl, combine breadcrumbs and grated Parmesan cheese.
- Dip each eggplant slice into the beaten eggs, then coat with the breadcrumb mixture, pressing lightly to adhere.
- Arrange the breaded eggplant slices on the prepared baking sheet in a single layer. Bake for 20 minutes, flipping halfway through, until golden and crispy.
- In a baking dish, spread a thin layer of marinara sauce on the bottom. Layer with baked eggplant slices, a sprinkle of mozzarella cheese, and a bit more marinara sauce. Repeat layers until all ingredients are used, finishing with mozzarella on top.
- Bake the layered dish for 20 minutes, or until bubbly and golden on top.
- Let the dish cool for 5 minutes before serving. Garnish with fresh basil, if desired.
Why This Recipe Works
This Eggplant Parmesan recipe combines the crispiness of baked eggplants with the rich, cheesy goodness of mozzarella and Parmesan. It’s a family favorite that’s easy to prepare, perfect for holidays or weeknight dinners. Baking instead of frying keeps the dish light without compromising on flavor.
Healthy Aspect
This dish is healthy because it uses baked instead of fried eggplants, reducing unhealthy fats. Whole wheat breadcrumbs and low-sodium marinara enhance fiber and reduce sodium, while the cheeses provide calcium and protein.
Nutritional Information – Per 100g
| Calories | Protein (g) | Carbohydrates (g) | Fiber (g) | Sugars (g) | Fat (g) | Saturated Fat (g) |
|---|---|---|---|---|---|---|
| 150 | 6 | 15 | 3 | 4 | 7 | 2 |
