Eggplant Parmigiana

Very Healthy
Health score
61%
Eggplant Parmigiana
165 min.
6
1352kcal

Suggestions

Ingredients

  • servings pepper black freshly ground
  • cups breadcrumbs italian-style
  • medium eggplants washed and cut into 1/ rounds ( 2 1/2 pounds)
  • large eggs 
  • 0.5 cup flour all-purpose
  • handfuls basil fresh
  • tablespoon thyme leaves fresh
  • cloves garlic grated peeled
  • tablespoon granulated sugar 
  • servings kosher salt 
  • 1.5 pounds mozzarella cheese cut into thin slices
  • 0.3 cup olive oil extra-virgin
  • tablespoon oregano dried
  • 0.5 cup parmesan grated
  • 84 ounce san marzano plum tomatoes whole canned
  • pound provolone cheese grated
  • tablespoon pepper flakes red crushed
  • 1.5 cups vegetable oil for frying as needed
  • tablespoons milk whole
  • medium onions yellow peeled halved cut into thin slices

Equipment

  • bowl
  • frying pan
  • baking sheet
  • oven
  • whisk
  • baking pan
  • wooden spoon
  • kitchen thermometer
  • broiler
  • kitchen towels
  • tongs

Directions

  1. Watch how to make this recipe.
  2. I really think this is what I would eat for my last meal on Earth. It's so simple and, when done right, sublime. I cannot stop eating this!;
  3. For the tomato sauce: In a large skillet, heat the olive oil over medium-high heat.
  4. Add the onion and garlic and season with salt and red pepper flakes. Cook until the onions become translucent, 3 to 5 minutes.
  5. Add the sugar and the canned tomatoes. Use a wooden spoon to break up some of the whole tomatoes and cook 10 to 15 minutes over medium heat, stirring from time to time. Taste for seasoning, the tomatoes should be fairly broken down and the flavors coming together. Cook for another few minutes if the tomatoes still taste like they need a little more time to break down. Set aside to cool.
  6. For the eggplant (this step is optional, leave it out if you have limited time): Arrange the eggplant rounds in a single layer on 2 baking sheets.
  7. Sprinkle with salt on both sides of each slice and allow it to sit for about 1 hour. Salting it draws out the liquid and bitter flavor. After an hour, rinse with cold water and dry them thoroughly with a kitchen towel.
  8. Put the flour in a medium bowl and season with salt and pepper. In another bowl, whisk together the eggs and milk and season with salt and pepper. In a third bowl, combine the breadcrumbs with the oregano and fresh thyme leaves and season with salt and pepper. Dip each eggplant slice in the flour and shake off any excess. Then, dip in the egg mixture, and finally in the breadcrumbs. Make sure to coat both sides of each slice of eggplant. Arrange them in single layers on the baking sheets.
  9. In a large skillet, pour enough oil to accumulate about 1/2-inch in the bottom.
  10. Heat the oil until it begins to smoke lightly (alternatively, test with a thermometer and wait until the oil registers between 380 degrees F and 400 degrees F). Use a pair of kitchen tongs to add a single layer of the eggplant to the pan. Cook them until they are golden brown, about 2 minutes on each side.
  11. Remove from the oil and transfer to a baking sheet fitted with a kitchen towel so the eggplant can drain as the others cook. Season lightly with salt. Take care to reheat the oil back up to temperature before adding another batch of slices to the pan.
  12. Preheat oven to 350 degrees F.
  13. To assemble: In a 9 by 13-inch baking dish, spoon about 1/4 of the tomato sauce on the bottom. Top with a layer of the fried eggplant; the eggplant slices can overlap slightly. Top with about 1/3 of the mozzarella slices.
  14. Sprinkle with about 1/4 of the Parmesan and provolone cheeses. Top with a layer of torn basil leaves. Spoon sauce and repeat the layering 2 more times to make 3 layers. End with the remaining mozzarella. Carefully press the layers down firmly into the dish once assembled.
  15. Place the dish in the top part of the oven and cook until the cheese is melted and bubbly, 35 to 40 minutes. For extra browning, put the dish under the broiler for a minute or two just before serving to get an extra brown cheesy top. I always nibble on a bit of that before sharing it with my friends!

Nutrition Facts

Calories1352kcal
Protein20.4%
Fat50.67%
Carbs28.93%

Properties

Glycemic Index
90.18
Glycemic Load
15.33
Inflammation Score
-10
Nutrition Score
60.403912834499%

Flavonoids

Delphinidin
130.82mg
Naringenin
2.7mg
Apigenin
0.04mg
Luteolin
0.55mg
Isorhamnetin
2.76mg
Kaempferol
0.72mg
Myricetin
0.58mg
Quercetin
13.58mg

Nutrients percent of daily need

Calories:1351.86kcal
67.59%
Fat:77.03g
118.5%
Saturated Fat:34.68g
216.76%
Carbohydrates:98.94g
32.98%
Net Carbohydrates:84.06g
30.57%
Sugar:26.98g
29.98%
Cholesterol:303.31mg
101.1%
Sodium:2225.2mg
96.75%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:69.79g
139.58%
Calcium:1504.53mg
150.45%
Phosphorus:1213.79mg
121.38%
Vitamin A:5577.33IU
111.55%
Selenium:68.21µg
97.45%
Manganese:1.82mg
91.05%
Vitamin C:64.76mg
78.49%
Vitamin K:81.3µg
77.43%
Vitamin B2:1.31mg
76.89%
Vitamin B12:4.45µg
74.21%
Vitamin B1:1.09mg
72.93%
Folate:238.77µg
59.69%
Fiber:14.88g
59.52%
Zinc:8.82mg
58.82%
Potassium:1848.84mg
52.82%
Vitamin B3:9.34mg
46.72%
Iron:8.07mg
44.82%
Vitamin B6:0.86mg
43.14%
Vitamin E:6.38mg
42.55%
Magnesium:164.65mg
41.16%
Copper:0.68mg
34.05%
Vitamin B5:2.56mg
25.62%
Vitamin D:1.79µg
11.93%