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Eggplant parmesan

🍳 60 min

πŸ”₯ 801 cal

✍️ by Taisiia Dobrozorova

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0 votes

Eggplant parmesan

29 g

Proteins

68 g

Carbs

16 g

Fats

Servings

If you've never tasted it, eggplant parmesan is an Italian dish made up of slices of eggplant covered in flour and breadcrumbs and then baked in layers of rich tomato sauce and melted cheese! It's a must-try for any and all Italian food fans.

Including eggplant parmesan in your menu gives you a big boost of calcium. Each serving has 315 milligrams of calcium, 24 percent of the amount you require daily.

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.Β 

But eggplant parmesan can be high in sodium, up to 705 milligrams per portion, or 31 percent of the recommended limit of 1,500 milligrams per day. So from this point of view, it's important to moderate the number of portions.

Essential ingredients

  • Eggplant

    100 g (Β½ pieces)

  • Flour

    50 g (0.3 cup)

  • Egg white

    50 g (1 pieces)

  • Mozzarella

    50 g

  • Parmesan (grated)

    50 g (1 cup)

  • Basil

    5 g (ΒΌ cup)

  • Breadcrumbs

    45 g (3 tsp)

  • Tomato sauce

    80 g

Ingredients to taste

Salt, Black pepper, Italian seasoning, Garlic powder, Oregano, Cherry tomato, Olive oil

How to make

Please follow the next steps:

  1. 1

    Slice eggplant into thick circles.

  2. 2

    Arrange slices on the pan and sprinkle with salt on both sides. Let sit and "sweat" excess moisture for 11 minutes. Pat with paper towels to dry eggplant thoroughly (and wipe off salt as well).

  3. 3

    Mix breadcrumbs with garlic powder, salt and pepper, Italian herbs, and grated parmesan cheese in a bowl.

  4. 4

    Arrange 3 bowls with whisked eggs, flour, and breadcrumb mixture.

  5. 5

    First, coat the eggplant slices in flour on both sides, dip into eggs, and then dip into breadcrumbs.

  6. 6

    Pack onto the eggplant and gently shake off excess crumbs. Wipe hands with a paper towel, then repeat.

  7. 7

    Add 1-2 Tablespoons of oil to a skillet pan, and cook breaded eggplant for 2-3 minutes on each side or until golden brown.

  8. 8

    Put on paper towels to soak up excess oil. Repeat until all eggplant has been fried.

  9. 9

    Instead of pan frying, you can bake the eggplant to use less oil. Preheat the oven to 350F and arrange breaded slices onto a sheet pan sprinkled with olive oil. Bake for 25 minutes until golden.

  10. 10

    Spread a generous tomato sauce on the bottom of a large casserole dish.

  11. 11

    Then layer eggplant slices, mozzarella, a spoonful of tomato sauce, and grated parmesan. Repeat an additional layer on top.

  12. 12

    Then bake at 400F uncovered for 15-30 minutes until the cheese is melted and brown.

  13. 13

    Top with cherry tomatoes, chopped fresh basil and oregano, and serve!

Weight Loss Tips

  • Vegetables such as eggplant, sweet and hot peppers, zucchini, and cucumber, are ideal for fat burning.

  • Buy seasonal vegetables, so you don't miss out on vitamins. During freezing or long-term storage, some useful trace elements are lost.

  • Use spray cooking oil when you fry food. This will help you to use less oil for cooking.

Additional Information

  • Cooking Method

    Baking, Frying

  • Recipe category

    Lunch, Dinner

  • Recipe cuisine

    Italian

  • Tools

    Oven, Knife, Grater, Cutting board, Bowl, Baking sheet, Kitchen towel

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