If could give NO stars would do so. Remove and place on a tray lined with paper towels to remove excess oil. Eggplant Parmesan Pasta Casserole Amount Per Serving (1 serving) Calories 375 Calories from Fat 117 % Daily Value* Fat 13g 20% Saturated Fat 7g 35% Cholesterol 37mg 12% Sodium 932mg 39% Potassium 636mg 18% Carbohydrates 43g 14% Fiber 5g 20% Sugar 9g 10% Protein 19g 38% Vitamin A 637IU 13% Vitamin C 14mg 17% Calcium 349mg 35% Iron 3mg 17% Brush with olive oil. Next, arrange a layer of fried eggplant, followed by sauce, shredded mozzarella cheese, and finished by grated Parmesan cheese. This is going straight to the top of my favorites! This is part of our comprehensive database of 40,000 foods including foods from hundreds of popular restaurants and thousands of brands. This Lighter Eggplant Parmesan is one of my favorite ways to eat eggplant. I used 2 eggplants instead of 3 preparing them just as the recipe indicated. Eggplant parmesan is high in sodium, and a high-sodium diet has been linked to high blood pressure, per the CDC. All images and content are copyright protected. Very tasty. Calories and Fat Eggplant Parmesan serves up 133 to 160 calories per 5-ounce serving. Increase heat to medium-high and add wine, if using. 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. Add tomato passata. Drain. Add the beef and cook, frequently stirring, until browned. We use part-skim mozzarella cheese instead of whole-milk mozzarella. Eggplant Parmesan Nutrition Facts Serving Size 1 cup Amount Per Serving Calories 317 % Daily Values* Total Fat 16.83g 22% Saturated Fat 7.741g 39% Trans Fat - Polyunsaturated Fat 1.354g Monounsaturated Fat 6.6g Cholesterol 95mg 32% Sodium 655mg 28% Total Carbohydrate 23.15g 8% Dietary Fiber 2.8g 10% Sugars 4.46g Protein 18.88g Vitamin D 0mcg 1% them, This hit the spot without hurting my progress! 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). But healthy pasta dishes are a thing. Your email address will not be published. The whole family LOVED it! Cover the skillet and reduce heat to medium. Then layer eggplant slices and another layer of marinara and finally top with sliced mozzarella and grated Parmesan cheese. 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 ). Top with the remaining eggplant, sauce and cheese. Its delicious and perfect to make ahead and freeze or send to a friend in need! How to Turn a Box of Tofu Into 7 Protein-Packed Meals That Are Anything but Bland, Centers for Disease Control and Prevention, MyFoodData: Eggplant Parmigiana Casserole, USDA: Dietary Guidelines for Americans 2020-2025. 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) You are right, you dont miss the frying or the breading. Followed this recipe exactly and grated my own cheese,etc. I had 3 layers of eggplant when assembling and this made plenty of rich sauce for all. I love that, after doing the recipe just once, I could do it from my head (not usually so easy for me!). Amount of calories in Eggplant Parmesan: Calories 230, How much fat is in Eggplant Parmesan? The skin of the eggplant is actually completely edible and also the most nutritious! Arrange the eggplant in a single layer on the prepared baking sheets. Great recipe. Perhaps you should specify to cover with foil when baking! I used half of the specified red pepper flakes(for the kids) and also added t2 thin layers of ricotta cheese. We ate it with spaghetti and my husband didn't miss meat with his pasta. Let rest for 30-45 minutes. 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. Delish! ), 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. 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. Pros: Light, flavorful Cons: A little time-consumingbut worth it! How does this food fit into your daily goals? Spray 2 sheet pans with oil. (Check out more ways to slash sodium in your diet here.) Spread about 1/2 cup of the sauce in the prepared baking dish. Be the first to leave one. of beef base, a dash of crushed red peppers, black pepper and Soy crumbles. Apparently there is a way to make 10 extra slices magically appear, although they did not include instructions for this. Someone mentioned it tasting like it had meat in it..and that is true. Add extra walnut pieces for crunch (optional). Sprinkle over cheesy bread crumbs, and garnish with the remaining basil. This Lighter Eggplant Parmesan Recipe is one of my favorite ways to eat eggplant. After much anticipation on their end (and quite honestly some stress on my endhoping to deliver), the healthy eggplant parmesan served with pasta was declared a WINNER!! An unexpected error has occurred. We ate it with spaghetti and my husband didn't miss meat with his pasta. 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. This was a waste of time and money. Please, skinny eggplant parmesan pasta with pesto. Transfer to the prepared pans, it's ok if they overlap slightly. Eggplants are part of the nightshade family. I was looking for a receipe that was lighter than traditional eggplant parm. cup finely chopped yellow onion (from 1 small onion), pounds eggplant, peeled and cut into -inch cubes (8 cups), (28-ounce) can whole tomatoes, crushed with your hands in a bowl, basil sprig, plus cup coarsely chopped basil leaves, pound short pasta, such as mezze rigatoni, fusilli or shells, tablespoons freshly grated Parmigiano-Reggiano, ounces fresh mozzarella, thinly sliced and at room temperature. Only thing I did was add some chopped onions, garlic and mushrooms to the tomato sauce. Calorie breakdown: 37% fat, 46% carbs, 17% protein. Add the tomatoes, pasta, chicken stock, red pepper flakes and basil. There arent any notes yet. Meanwhile, in the large pot of water, cook pasta according to package instructions until al dente. 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. In 1 bowl, add an egg and beat it. Dotdash Meredith Food Studios Bake in the preheated oven for 5 minutes. I also use 5oz of fresh mozzarella. Uncover and bake 10 minutes longer to help thicken the sauce. Including eggplant parmesan in your diet gives you a big boost of calcium. Put 1/2 cup sauce on the bottom of a 9x12 baking dish, add 1/3 of eggplant to cover the bottom of the dish. This amount contributes to but does not meet your daily protein needs of 46 to 56 grams. Cook, stirring occasionally and smashing some of the eggplant, until the eggplant is very tender and the sauce is thickened, about 15 minutes. So it starts with roasting eggplant slices. Position racks in middle and lower thirds of oven; preheat to 400F. Definitely make with panko instead of breadcrumbs - alot less calories and better crunch! It was very tasty, and I like the method of baking the eggplant much better than the old method of frying. This was easy and delicious!!! Try these: Eggplant Parmesan Picazzo's Eggplant Parmesan Sandwich Bertucci's Eggplant Parmesan K & W Cafeterias Eggplant Parmesan Southern Tsunami I even added a tiny bit of liquid when I saw what was happening. Had it for lunch today and it was even better leftover! Gave this recipe only 3 stars because mine turned out so watery. It does take some time to make, but its so worth it! Place coating mix in pie plate. Start by making the sauce if you don't have any already made. Mahy!! While the sauce simmers, slice the eggplant into 1/4 inch thick slices. Although it's considered a vegetarian dish, eggplant parmesan is traditionally made with full-fat mozzarella and parmesan cheese, making it high in calories and fat. Subscriber benefit: give recipes to anyone. salt in a small bowl. 2. We divided this into two smaller freezer meals (one for us, one for a friend in need) and received rave reviews from both households, following the heating from frozen instructions. Even with this, it is a low-calorie dinner that really satisfies. Terrific recipe. Eggplant Parmesan (1 cup) contains 6.1g of carbs, 7.1g of protein, 11.1g of fat, and 157 calories. Only between 20 and 35 percent of your daily total calories should come from fat, according to the USDA's dietary guidelines. after Leftovers are a dream and taste even better! Bring to simmer . Amount of cholesterol in Eggplant Parmesan: How much sodium is in Eggplant Parmesan? While eggplant can be great for your health and a tasty way to add more veggies to your diet, eggplant parmesan is traditionally loaded with oil. Thanks, EatingWell, for this excellent, lightened up version of an Italian classicit's delicious! Add pasta and cook according to package directions, about 8 minutes. Have you ever asked yourself, "How much weight can I lose in a month?" African Heritage Diet as Medicine: How Black Food Can Heal the Community. Arrange half the eggplant slices over the sauce. in. My kids don't like Eggplant Parmesan.but loved this one. Remove foil and bake an additional 10 minutes. After all of this work, I was hoping to like this dish, but I really didnt. How many calories should I eat to lose weight? I havent really felt satisfied since I began my diet so I was so glad to be able to eat something more hearty. Eggplant parmesan can be high in sodium, with up to 705 milligrams per portion, or 31 percent of the recommended limit of 1,500 milligrams per day. Cut calories more with Panko Really great recipe. You can prep Eggplant Parmesan 24 hours in advance before baking. cup grated Parmesan cheese, divided teaspoon dried basil Directions Preheat the oven to 350 degrees F (175 degrees C). I love the light feel and fresh taste here compared to the heavy saucy version. Add garlic; cook 1 minute longer. Amount of glucose in Eggplant Parmesan: How much protein is in Eggplant Parmesan? Amount of Iron in Eggplant Parmesan: Already And you are missing OUT! Adjust for medium heat; add oil. 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. If you do click a meal plan in 2 clicks for free! Remove stems, then rinse and dry the eggplant. Will definitely be making this again! Have fixed it many times. Roast until the eggplant is browned and tender, about 20 to 25 minutes. Please refresh the page or try again in a moment. Very disappointed. What is one serving of eggplant parmesan? 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. While eggplant lends a meaty quality to eggplant parmesan, it provides less protein than meat. Eggplant Parmesan Pasta Serving Size: 1 g 520 Cal 37% 48g Carbs 45% 26g Fat 18% 23g Protein Track macros, calories, and more with MyFitnessPal. My husband raved about it all night. 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. Lift up so excess egg drips back into the bowl. The sun dried tomato pesto is one of my favorite additions here. SO GOODThis exceeding my expectations in every single way. Try to get flavored panko if possible . For two people, halving the recipe would be plenty for two meals. Tip: To toast pine nuts, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant, 2 to 4 minutes. They showed putting 12 eggplant slices on the baking trays but when they assembled the Parmesan, they used 22 slices. It turned out to be mouthwateringly delicious and light unlike any other eggplant parm I've ever had. EatingWell's Eggplant ParmesanThis is the perfect recipe. Pros: Does not taste like a low calorie meal, Tasty but Time Consuming This definitely took me longer to make that EatingWell said, but it was a very good dish. I don't ever really review recipes, but I had to for this one. A serving of eggplant parmesan has about 22 grams of fat. Eggplant Parm Nutrition Calories : 313 Total fat : 22.1 g Saturated fat : 8.3 g Trans fat : 0 g Cholesterol : 55.4 mg Sodium : 704.9 mg Total carbs : 17.2 g Dietary fiber : 3.8 g Sugar : 5.7 g Protein : 13 g Total Calories One 8-ounce serving of eggplant parmesan has about 313 calories, according to the USDA. Return the pasta to the saucepan. 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 Top with garlic gold, Italian seasoning, and cheese. No breading, no frying, just eggplant, cheese and marinara. Definitely will have to make this. Cholesterol 255 mg. 45/300mg left. Calorie breakdown: 36% fat, 44% carbs, 20% protein. Place on rimmed baking sheet sprayed with cooking spray; sprinkle with any coating mix . I use whole eggs and not the egg whites like the video shows. Nightshades contain alkaloids, including solanine, which can be toxic. This will be a regular at our house! Amount of Vitamin C in Eggplant Parmesan: How much Calcium is in Eggplant Parmesan? Quick Shrimp Pasta with Garlic Feta Sauce. There is no need to thaw, bake from frozen in a preheated oven 350F about 1 hour 15 minutes, until heated through. Season with salt and pepper, and cook, stirring occasionally, until eggplant is softened, about 8 minutes. All you need is 5 ingredientsaside from pantry staples like salt, pepper and oilto make one of these delicious meals. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); subscribe and receive fresh recipes to your inbox. Amount of sodium in Eggplant Parmesan: How many carbs are in Eggplant Parmesan? Amount of Vitamin A in Eggplant Parmesan: How much Vitamin C is in Eggplant Parmesan? 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) Bake for 20 minutes, turning halfway through until eggplant is golden. Adjust as needed, to get a slightly runny batter consistency. Add tomato paste and then pile on tomatoes (draining slightly if yours are runny). SO GOOD This exceeding my expectations in every single way. There are 850 calories in 1 serving of Olive Garden Eggplant Parmigiana (Dinner). Delicious, light way to eat eggplant! All you need is 5 ingredientsaside from pantry staples like salt, pepper and oilto make one of these delicious meals. Here's how we did it: That crispy crust on the eggplant is usually the result of breading and frying eggplant slices in oil. 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. Bring to simmer, cover and cook, stirring occasionally, until the pasta is al dente, 12 to 15 minutes. 1060/2000Cal left. Fat. Learn about the number of calories and nutritional and diet information for Anthony's Pizza & Pasta Eggplant Parmesan Hero. There are 620 calories in 1 serving of Olive Garden Eggplant Parmigiana (Lunch). I did make some additions to boost the flavor of the sauce. One thing, though - this recipe makes a LOT of eggplant parm if you are having it with pasta. All images and content are copyright protected. While chicken is fairly healthy, it does contain fat and is higher in calories than eggplant. Meanwhile, in a medium bowl combine ricotta, egg, parsley and 1/4 cup of grated cheese. By clicking below to subscribe, you acknowledge that your information will be transferred to Mailchimp for processing. Preheat oil to 350F in a large cast iron pot or a deep fryer. Fat 13 g. 54/67g left. What Happens to Your Body When You Eat NutsEveryDay. This skinny eggplant parmesan pasta is a flavorful, light twist on an all-time favorite. * Percent Daily Values are based on a 2000 calorie diet. I love that, after doing the recipe just once, I could do it from my head (not usually so easy for me!). 32g. The last time we fixed it we used homemade tomato sauce from homegrown tomatoes that we seasoned before we froze it. I used a hasselback potato guide to cut the eggplant since my mandolin isnt wide enough and it worked great for getting consistent sized slices. As good as any recipe I've made or even eaten out. 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. This is the way my Mom always made Eggplant Parmesan, and I always preferred it this way over the deep fried breaded version. 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. One gram of fat contains 9 calories, so one serving of eggplant parmesan gets 198 calories from fat and supplies 28 percent of the total fat you need per day. Calories and Fat Eggplant Parmesan serves up 133 to 160 calories per 5-ounce serving. Have you tried making it healthier, lighter or just more appealing to healthy people in your life? Cooking spray distributes a light coating of oil evenly over the eggplant slices and doesn't soak up into the eggplant itself. Sign We served ours with spaghetti squash and loved every bite! Remove from oven and let it rest 15 minutes before serving. Mezze rigatoni, fusilli and shells all do great jobs of capturing the thick sauce. Bake 10 minutes more. Thats why the crushed tomato amount is little. All Rights Reserved. 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. Spread a ladlefull or two of the sauce on the bottom of an 11" x 15" deep baking dish. Plan 75-90 min to make this recipe. Season with salt and pepper. 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. Pros: taste, healthy Cons: time consuming, Tasty but Time ConsumingThis definitely took me longer to make that EatingWell said, but it was a very good dish. Is Pasta bad for weight loss?