healthy cooking, healthy eating, Italian Cooking
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healthy eating: eggplant parmesan revamped

One of the things I dread the most, is today’s over the top health conscious society. The fact that if you order (in a restaurant) or shop for fatty foods, everyone around you become judgemental and you, as a result, feel guilty for even considering the option.

Well, I happen to  I love eggplant parmesan but haven’t made it or even ordered it in a restaurant for over a year or so.  While commuting home, I  decided to search online for a healthy version of the recipe so that I could actually serve it up without feeling guilty about it. Check  out below or click  here for the recipe I came across and can’t wait to try this weekend:

OLD WAY OF MAKING E.P.
1,053 calories per serving
30.4 grams saturated fat
1,965 milligrams sodium
Deep-fried eggplant
Breadcrumbs
4+ pounds cheese

HEALTHY WAY 
318 calories per serving
8.2 grams saturated fat
655 milligrams sodium
Baked breaded eggplant
Whole-wheat panko
1 3/4 pounds cheese

  • Panko Breading Technique: Egg Wash

    Panko Breading Technique: Step 1

    Give the eggplant slices a quick dip in egg wash; let excess drip off.

  • Panko Breading Technique: Press in Panko

    Step 2

    Gently press the panko onto the slice to help it adhere.

  • Panko Breading Technique: Brown Panko

    Step 3

    The whole-wheat panko barely browns, but it will create a perfectly crisp coating.

    Ingredients

    • Eggplant:
    • 2 large eggs, lightly beaten
    • 1 tablespoon water
    • 2 cups whole-wheat panko (Japanese breadcrumbs)
    • 1/4 cup (1 ounce) grated fresh Parmigiano-Reggiano cheese
    • 2 (1-pound) eggplants, peeled and cut crosswise into 1/2-inch-thick slices
    • Cooking spray
    • Filling:
    • 1/2 cup torn fresh basil
    • 1/4 cup (1 ounce) grated fresh Parmigiano-Reggiano cheese
    • 1/2 teaspoon crushed red pepper
    • 1 1/2 teaspoons minced garlic
    • 1/4 teaspoon salt
    • 1 (16-ounce) container part-skim ricotta cheese
    • 1 large egg, lightly beaten
    • Remaining ingredients:
    • 1 (24-ounce) jar premium pasta sauce
    • 1/4 teaspoon salt
    • 8 ounces thinly sliced mozzarella cheese
    • 3/4 cup (3 ounces) finely grated fontina cheese

    Preparation

    • 1. Preheat oven to 375°.
    • 2. To make eggplant, combine 2 eggs and 1 tablespoon water in a shallow dish. Combine panko and 1/4 cup Parmigiano-Reggiano in a second shallow dish. Dip eggplant in egg mixture; dredge in panko mixture, pressing gently to adhere and shaking off excess. Place eggplant 1 inch apart on baking sheets coated with cooking spray. Bake at 375° for 30 minutes or until golden, turning once and rotating baking sheets after 15 minutes.
    • 3. To make filling, combine basil and next 6 ingredients (through egg).
    • 4. To assemble, spoon 1/2 cup pasta sauce in bottom of a 13 x 9-inch glass baking dish coated with cooking spray. Layer half of eggplant slices over pasta sauce. Sprinkle eggplant with 1/8 teaspoon salt. Top with about 3/4 cup pasta sauce; spread half of ricotta mixture over sauce, and top with a third of mozzarella and 1/4 cup fontina. Repeat layers once, ending with about 1 cup pasta sauce. Cover tightly with aluminum foil coated with cooking spray. Bake at 375° for 35 minutes. Remove foil; top with remaining third of mozzarella and 1/4 cup fontina. Bake at 375° for 10 minutes or until sauce is bubbly and cheese melts; cool 10 minutes.

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