them, 241 calories; protein 14g; carbohydrates 28g; dietary fiber 6g; sugars 9g; fat 9g; saturated fat 4g; cholesterol 83mg; vitamin a iu 1227.9IU; vitamin c 44.7mg; folate 84.7mcg; calcium 209.4mg; iron 1.9mg; magnesium 53.4mg; potassium 761mg; sodium 553mg; thiamin 0.3mg. I added fresh garlic (pressed), oregano, and dried parsley to the tomato sauce. a meal plan in 2 clicks for free! Just added some extras to tomatoe sauce and that was it. this link is to an external site that may or may not meet accessibility guidelines. No mention of eggplant at all. Grease a baking sheet. 26g. Lower the heat and cook, frequently stirring, until the sauce thickens and loses about 1/4 of the volume. Slice eggplant into discs. The unassuming eggplant is the star of this comforting weeknight pasta that manages to capture the flavors of traditional eggplant Parmigiana without the fuss of frying, layering and baking. Percentages are based on a diet of 2000 calories a day. My kids don't like Eggplant Parmesan.but loved this one. Two-three at a time, dip the eggplant slices in the batter, then carefully lower into the hot oil. 1060/2000Cal left. One 8-ounce serving of eggplant parmesan has about 313 calories, according to the USDA. Flip eggplants. Eggplant parmigiana, or eggplant parmesan, is high in fat and calories, but boasts other important nutrients. Eggplant Parmigiana ; 1070 520; 58 14; 0 60; 2440 108; 11 20; 35 Fettuccine Alfredo; 1310 810; 90 55; 2 285; 1210 95; 4 5; 30 Calorie Goal 1275 Cal 725/2000Cal left Fitness Goals: Heart Healthy Rub with olive oil and sprinkle with salt and pepper. The cheese and sauce dried out. I also watched the video which included a little time shortcut. I havent really felt satisfied since I began my diet so I was so glad to be able to eat something more hearty. Place in a single layer on a baking sheet. The eggplant is layered with sauce and cheese, and almost becomes like a noodle-less eggplant lasagna, its so good! Hi, I am Victor and welcome tomy blog dedicated to simple and delicious everyday food parsley, cilantro, oregano, basil, sage, etc. While eggplant isnt the most nutritious vegetable, it does give you a decent supply of potassium and fiber. Daily Goals How does this food fit into your daily goals? Take it out of the oven and let it sit about 10 minutes before cutting. Cook several minutes per side, until golden brown. Looks amazing! A one-cup (99-gram) serving of chopped, cooked eggplant contains 8 grams of carbs, 2 of which are fiber (65). It turned out to be mouthwateringly delicious and light unlike any other eggplant parm I've ever had. 620. The last time we fixed it we used homemade tomato sauce from homegrown tomatoes that we seasoned before we froze it. Add pasta and cook according to package directions, about 8 minutes. Weve been conditioned to think that traditional Black food is not nutritious, but that couldnt be further from the truth. No breading, just eggplant, cheese and marinara. Add another layer of eggplant and repeat the ricotta cheese, mozzarella cheese and sauce two more times, reserving the third layer of mozzarella for topping. 4. I added another 1-2 cups of sauce because I made the dish in a 9x13 baking dish and doubled the mozzarella cheesewhole family enjoyed this. Add the tomatoes, drizzle some olive oil on top, stir, and bring to a boil. With exercise demos, workout routines and more than 500 recipes available on the app, MyFitnessPal gives members a wellness roadmap for anything from the best fat burning workouts to healthy foods to eat. Join for free! The eggplant is roasted until tender, then tossed with pasta smothered with flavourful sun-dried tomato pesto. I used 2 eggplants instead of 3 preparing them just as the recipe indicated. Apparently there is a way to make 10 extra slices magically appear, although they did not include instructions for this. Subscribe now for full access. Someone mentioned it tasting like it had meat in it..and that is true. This is part of our comprehensive database of 40,000 foods including foods from hundreds of popular restaurants and thousands of brands. SO GOODThis exceeding my expectations in every single way. Bake in preheated oven at 375F for 25 minutes. Meanwhile, coat an 8 X 8 glass baking dish with cooking spray. Cover the skillet and reduce heat to medium. I get asked this question a lot. Remove the slices from the oven and reduce the oven temperature to 350 degrees F. Meanwhile, in a large skillet heat the remaining 1/2 tablespoon oil over medium heat. I didn't have basil leaves for the zucchini dish so mixed dry leaves with the parmesan and sprinkled them over the top. Sprinkle with basil and pine nuts. I will definitely be making this again! Made this recipe for dinner last night. Spread a ladlefull or two of the sauce on the bottom of an 11" x 15" deep baking dish. this link is to an external site that may or may not meet accessibility guidelines. these links. Delicious and easy! Add broth, tomato puree, cheese rind and seasonings. What a fantastic flavor combination! An excellent version. Now go ahead, indulge and spare 20 mins for a fabulous healthy pasta twist on Italian Eggplant Parmesan! PLUS this ever so popularGrilled Chicken Parmesanrecipe which has been made and pinned over 200K times! Join for free! Pros: Light, flavorful Cons: A little time-consumingbut worth it! Amount of fiber in Eggplant Parmesan: How much glucose is in Eggplant Parmesan? I used Trader Joes marinara sauce. Drain. Add the tomatoes, pasta, chicken stock, red pepper flakes and basil. When oil is hot, cook and stir eggplant, tomatoes, onion and carrot until crisp-tender, 8-10 minutes. Eggplant Parmigiana (Michael . I am a fan of this healthy eggplant Parmesan recipe for many reasons: So back to the light Italian cooking event, everyone was anxious to taste the difference, and mostly anxious to to see if this recipe will offer the same comfort they expect from a classic eggplant Parmesan. Very good! Only between 20 and 35 percent of your daily total calories should come from fat, according to the USDA's dietary guidelines. Fitness Goals: Heart Healthy. Its not very high in most vitamins or minerals, but animal research suggests eggplant may help lower cholesterol and improve other markers of heart health ( 66 ). Eggplant Parmesan is a comforting dish that's easy to make and with a few tweaks, it can be healthy too. For the sauce I sauteed peppers and onions, used 4 cups of tomato sauce (instead of 2 1/2), and simmered with chopped garlic, Italian Seasoning, fresh basil, 1/2 tsp. Honestly, we didn't even miss the fact that the veggies were baked instead of fried. Its not only low in carbs, but also high in fiber, and loaded with nutrients. I have tried this dish many times, but recently I used balsamic glaze (slightly warmed) instead of balsamic vinegar. Calories per serving of Eggplant Pasta 60 calories of Eggplant, fresh, (0.50 eggplant, peeled (yield from 1-1/4 lb)) 36 calories of Spaghetti/Marinara Sauce (tomato sauce), (0.25 cup) 30 calories of Olive Oil, (0.25 tbsp) 27 calories of Parmesan Cheese, grated, (0.06 cup) 26 calories of Milk, canned, evaporated, nonfat, (0.13 cup) Yes! Recipes like our Creamy Chicken & Mushrooms and Teriyaki-Glazed Cod with Cauliflower Rice are healthy, tasty and easy choices for any night. Press cancel. Disclosures. Subscribe to my weekly email newsletter for a FREE and you'll get the latest meal ideas & new recipes every week! these links. There is no need to thaw, bake from frozen in a preheated oven 350F about 1 hour 15 minutes, until heated through. Here's what the research says about this nutritious and versatile type of food. Prepare and refrigerate, tightly wrapping with foil. Will definitely be making this again! 2,000 calories a day is used for general nutrition advice, but calorie needs vary. Eggplant Parmesan (1 cup) contains 6.1g of carbs, 7.1g of protein, 11.1g of fat, and 157 calories. Amount of Calcium in Eggplant Parmesan: How much Iron is in Eggplant Parmesan? This will take about 40-60 minutes. I have made this recipe several times and I love it! Definitely make with panko instead of breadcrumbs - alot less calories and better crunch! Pros: taste, healthyCons: time consuming. 670 Calories 64g Carbs (50g net carbs) 32g Fat 33g Protein No price info Try our free Diet Generator I want to eat calories in meals. Post a pic and mention @skinnytaste or tag #skinnytaste! Amount of Vitamin C in Eggplant Parmesan: How much Calcium is in Eggplant Parmesan? I think my husband can qualify as the number one fan of this eggplant recipe but then again he is a fan of anything eggplant. Even with this, it is a low-calorie dinner that really satisfies. Parmesan adds salt where it counts, providing a rich and savory flavor throughout. This Lighter Eggplant Parmesan Recipe is one of my favorite ways to eat eggplant. Meanwhile, mix tomato sauce, basil, garlic and crushed red pepper in a medium bowl. It is a digital cookbook and cooking guide alike, available on all platforms, that helps home cooks of every level discover, save and organize the worlds best recipes, while also helping them become better, more competent cooks. Add the chopped onions and cook, frequently stirring, until golden brown. All Right Reserved. Start by making the sauce if you don't have any already made. By clicking below to subscribe, you acknowledge that your information will be transferred to Mailchimp for processing. Uncover and bake 10 minutes longer to help thicken the sauce. Calories per serving of Eggplant Parmesan With Homemade Pasta Sauce 214 calories of Ricotta Cheese, whole milk, (0.50 cup) 75 calories of luke's spaghetti sauce from scratch, (0.25 serving) 71 calories of Eggplant, fresh, (0.50 eggplant, unpeeled (approx 1-1/4 lb)) 60 calories of Olive Oil, (0.50 tbsp) I will enjoy making and eating this over and over and will definitely share with other cooks. Cut calories more with Panko Really great recipe. Dip eggplant in egg whites, then in coating mix, turning to evenly coat both sides of each slice. Ridiculously healthy: Try this healthy Chicken Parmesan recipe instead. Have you ever asked yourself, "How much weight can I lose in a month?" If you do click With a baking time for the eggplant of 30 minutes and a baking time for the assembled Parmesan of 20-30 minutes, it is unlikely that you will be pulling this out of the oven in 45 minutes from when you started. Readers ask: What Section Is Parmesan Cheese In? All rights reserved. Eggplant also has an antioxidant that may lower LDL (or bad ) cholesterol. I made the eggplant parmesan for Easter and followed the same recipe for zucchini parmesan during the week. There are 850 calories in 1 serving of Olive Garden Eggplant Parmigiana (Dinner). May 31, 2016 by Mahy, Updated February 8, 2021 16 Comments. Cubed eggplant is browned with onion and garlic until golden, then simmered in a quick pantry-friendly tomato sauce until meltingly tender. Sodium 310 mg. 1990/2300mg left. This recipe rivals some of the best eggplant parms I've had without the grease. I let the sauce simmer on the stove while the eggplant was baking. Keywordeggplant parmesan, pasta with eggplants, skinny eggplant parmiggiano Prep Time10minutes Cook Time20minutes Total Time30minutes Servings4people Calories515kcal AuthorMahy Ingredients 4largeJapanese eggplantssliced into 1/4 inch slices totalling to 6 cups 1/4teaspoonsalt 1pinchblack pepper 2teaspoonsdried oregano 2tablespoonsolive oil We ate it with spaghetti and my husband didn't miss meat with his pasta. Limit your consumption of saturated fat to 15 grams or less per day; ingesting too much saturated fat can increase your risk of heart disease. And eggplant is a perfect ingredient for carb -conscious eating! (Check out more ways to slash sodium in your diet here.) Bake for 20-25 minutes until softened. EatingWell may receive compensation for some links to products and services on this website. ), sliced into 1/2-inch-thick rounds, 2 ounces red lentil or chickpea pasta, such as rotini or penne, 2 tablespoons pine nuts, toasted (see Tip), about 5 eggplant rounds + 1 1/4 cups pasta & vegetable mixture, 2023 EatingWell.com is part of the Allrecipes Food Group. Calories and Fat Eggplant Parmesan serves up 133 to 160 calories per 5-ounce serving. After all of this work, I was hoping to like this dish, but I really didnt. optional; or to taste; sweet tomatoes don't need added sugar. How many calories are in eggplant parmesan? Transfer to a plate. Serve with lemon wedges. This hit the spot, thank you! It's a little time-consuming, but worth it. a member? Your email address will not be published. EatingWell's Eggplant ParmesanThis is the perfect recipe. Then toss in the eggplants. Limit your consumption of saturated fat to 15 grams or less per day; ingesting too much saturated fat can increase your risk of heart disease. sprinkle some Parmesan and walnuts (optional) and serve. In a 2nd small bowl, add the rest of the eggplant ingredients (parmesan, blended brown rice crisp cereal, almond flour, Italian seasoning and sea salt). How many calories are in Eggplant Parmesan? More than 60 percent of the total calories come from fat. The CDC also reports that lowering sodium to 2,300 milligrams per day could save $18 billion in health care costs and lower the number of cases of high blood pressure by 11 million each year. I even added a tiny bit of liquid when I saw what was happening. I was looking for a receipe that was lighter than traditional eggplant parm. Dip eggplant in the egg mixture, then coat with the breadcrumb mixture, gently pressing to adhere. It calls for avocado, a jar of summer squash, and rotini pasta?? Create Brush with olive oil. Then remove foil and continue baking . The Best Non-Toxic Cookware, Tested by Food Network Kitchen, We Tried Hungryroot: Grocery Store and Meal Delivery All-in-One, No-Fry Sheet-Pan Eggplant Parmesan Recipe, Creamy Italian Sausage One-Pan Pasta Recipe. Didn't miss the fat I thought this was a really great recipe remake, I used 1 lb eggpland and 1 lb zucchini b/c that's what we had and it worked well. Add tomato paste and then pile on tomatoes (draining slightly if yours are runny). Solanine protects these plants while they are still developing. If you continue to have issues, please contact us here. Stir in garlic until fragrant, 30 seconds. It has great flavor,easy to,make! Eggplant parmigiana, or eggplant parmesan, is an Italian food made from layers of deep-fried slices of eggplant, tomato sauce and mozzarella cheese. Love!! This is a keeper. I think I will make again but slice my eggplant a little thicker. The pasta is finished with slivers of fresh mozzarella that soften and offer cool, creamy bites, and a final sprinkling of a Parmesan bread-crumb topping offers familiar moments of crunch to contrast the creamy sauce. Amount of net carbs in Eggplant Parmesan: How much fiber is in Eggplant Parmesan? What is one serving of eggplant parmesan? Amount of glucose in Eggplant Parmesan: How much protein is in Eggplant Parmesan? Preheat oven to 450 degrees F. Line a large rimmed baking sheet with parchment paper. Use of this site constitutes acceptance of our. Learn more about Mailchimp's privacy practices here. Meanwhile, bring a large saucepan of water to a boil. Calories per serving of Eggplant Parmesan with Pasta 190 calories of Dreamfield's low-carb spaghetti, (2 oz) 75 calories of Hunts Orginal Style Traditional Spaghetti Sauce, (0.75 cup) 54 calories of Kraft Mozzarella Finely shredded Part Skim cheese, (0.17 cup) 37 calories of Bread crumbs, dry, grated, seasoned, (0.08 cup) We loved this (like everyone else that's reviewed it)! 191 to 200 of 1000 for eggplant parmesan with pasta. Agree with previous reviewer, their math isnt mathing up 5 min to cut eggplant, 10-15 for breading, 30 min to roast the eggplant, 30 to bake the casserole. Place the eggplant in a single layer on the baking sheets. Required fields are marked *, Copyright 2023 All about parmesan. Add panko, season with salt and pepper, and cook, stirring constantly, until golden and crispy, about 2 minutes. My food philosophy is to eat seasonal, whole foods and maintain good portion control (everything in moderation!). It is delicious and easy to make. Dip eggplant slices in beaten egg. And you are missing OUT! I would definitely roast the eggplant longer than 20 minutes next time. It provides a silky, texture but keeps saturated fat to a minimum. Love this recipe. Offers may be subject to change without notice. EatingWell's Eggplant Parmesan This is the perfect recipe. To boost the flavor we add fresh basil, garlic and crushed red pepper to the sauce so you won't miss the salt. Mahy!! Your email address will not be published. And at just 25 calories and less than 1 gram of fat per serving, its a pretty guilt-free food as long as you dont soak it in oil. When the eggplant is ready, toss the pasta with the pesto and add in some pasta water 2 tablespoons at a time to lose up the pesto and form a sauce (as thick or thin as you like). Season with salt and pepper, and cook, stirring occasionally, until eggplant is softened, about 8 minutes. You will also get up to 15 percent (or 1.6 milligrams) of the recommended daily amount of zinc, 18 percent (or 1.4 micrograms) of vitamin B12 and 14 percent (or 17 micrograms) of vitamin K in each portion of eggplant parmesan. This amount contributes to but does not meet your daily protein needs of 46 to 56 grams. after Transfer to the prepared pans, it's ok if they overlap slightly. * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change Generously spray both sides of the eggplant with cooking spray. It makes the BEST Eggplant Parmesan Pasta! Chicken Parmesan Served over a heaping plate of pasta, its a 1,000+ calorie meal with double the amount of allotted sodium. About 2 hours, plus overnight dry-brining, 40 minutes, plus at least 15 minutes draining. The adjustment to the pesto is to add extra 2 Tablespoons crushed tomatoes. SO GOOD This exceeding my expectations in every single way. Dip a slice of eggplant into the egg, and then coat with the parmesan breadcrumb mixture. Mattyoull have to give it a try, they go perfectly well together! The beautiful eggplant tends to soak up oil like a sponge while its frying, which can lead to a very high fat and calorie content in the finished dish. All images and content are copyright protected. Please, skinny eggplant parmesan pasta with pesto. Place coating mix in pie plate. Preheat oil to 350F in a large cast iron pot or a deep fryer. Nightshades contain alkaloids, including solanine, which can be toxic. This lightened-up version of the classic eggplant pasta dish swaps out some of the cheese and uses protein-rich lentil pasta. Cool for 10 minutes and serve. Please refresh the page or try again in a moment. Fat. Arrange the eggplant in a single layer on the prepared baking sheets. 35g. Eggplants are roasted until tender and tossed with pasta smothered with flavourful sun-dried tomato pesto. Is Pasta bad for weight loss? The baked pieces retained some crispiness, which was lovely. While eggplant lends a meaty quality to eggplant parmesan, it provides less protein than meat. Pleased with how the crispy eggplant turned out but the sauce was bland even tho I doubled the red pepper flakes and used lots of fresh basil. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Have found that Chinese eggplant is great in this dish as the skin is very tender. Have fixed it many times. Amount of fat in Eggplant Parmesan: Total Fat 14g. But healthy pasta dishes are a thing. I doubted the taste of the sauce w/ just basil so I added a wee bit of italian seasoning w/o salt and that combined with the eggplant was through the roof. Season with salt and pepper. your calorie needs. Oishii, The Brand Behind the Omakase Strawberry, Introduces New Koyo Berry Breed, 5 Best Non-Alcoholic Gins, According to a Spirits Expert, Everything You Need To Cook Like Emily Mariko, 25 Get Well Soon Gifts That Show How Much You Care, 6 Best Whiskeys, According to a Spirits Expert, These Cord Organizers Save Your Kitchen From Clutter, Enter Daily for Your Chance to Win $10,000. No breading, no frying, just eggplant, cheese and marinara. 98g. This was easy and delicious!!! Eggplant parmesan is high in sodium, and a high-sodium diet has been linked to high blood pressure, per the CDC. . Preheat oven to 450F. I did make some additions to boost the flavor of the sauce. The skin is jam packed with antioxidants while the meat of the eggplant is full of fiber and low calorie. Delish! I used half ground flax seed and half panko, worked great, a little more fiber and little less carbs. Will definitely make again. Next, arrange a layer of fried eggplant, followed by sauce, shredded mozzarella cheese, and finished by grated Parmesan cheese. Calorie Goal 1480 Cal 520/2000Calleft Fitness Goals: Heart Healthy Fat41 g 26/67gleft Sodium1620 mg 680/2300mgleft Cholesterol275 mg Serve the eggplant alongside the pasta and veggies. Add the butter to a large Dutch oven over medium heat. Great flavours, but sloppy to eat because of the water content.