Lighter Eggplant Parmesan

Health score
24%
Lighter Eggplant Parmesan
45 min.
4
215kcal

Suggestions

Looking for a delicious and lighter twist on the classic Eggplant Parmesan? Look no further! This recipe is perfect for those who want to indulge in the rich flavors of Eggplant Parmesan without the heavy guilt. With only 215 calories per serving, this dish is ideal for a satisfying lunch or dinner. It's a complete meal in itself, packed with protein, healthy fats, and complex carbohydrates to fuel your day.

Prepared with large slices of tender eggplant, this recipe cuts the calories by using a minimal amount of olive oil and pairs it with a homemade marinara sauce. The unique pink sauce, made from a blend of milk, flour, garlic, and marinara, adds a creamy element that perfectly complements the eggplant. Topped with a blend of mozzarella and Parmesan cheese, this dish bakes to a golden brown finish that's sure to impress your family and friends.

Whether you're looking to enjoy a lighter version of a comfort food favorite or simply want to try something new, this Lighter Eggplant Parmesan is a must-try. The preparation is simple and straightforward, making it a perfect choice for both novice cooks and seasoned chefs. So why not give it a try and experience the delightful flavors of this healthier take on a beloved Italian-American dish?

Ingredients

  • pounds eggplant thick sliced
  • tablespoon olive oil 
  • serving coarse mustard 
  • cup skim milk fat-free (skim)
  • tablespoons flour all-purpose
  •  garlic clove minced
  • cup tomatoes homemade store-bought
  • 0.5 cup part-skim mozzarella cheese grated
  • 0.3 cup parmesan grated

Equipment

  • baking sheet
  • sauce pan
  • oven
  • whisk
  • baking pan

Directions

  1. Preheat oven to 450 degrees, with racks in upper and lower thirds. Arrange eggplant on two rimmed baking sheets.
  2. Brush eggplant on both sides with oil, and season with salt and pepper.
  3. Bake until golden brown and very tender, 20 to 25 minutes, turning slices and rotating sheets halfway through.
  4. Meanwhile, make sauce: Off heat, in a medium saucepan, whisk together 1/4 cup milk, flour, and garlic. Gradually whisk in remaining 3/4 cup milk and 1/2 cup marinara sauce. Bring to a boil; reduce to a simmer, and cook until pink sauce has thickened, 2 to 3 minutes.
  5. Spread 1/4 cup marinara sauce in the bottom of a shallow 2-quart baking dish. Alternate layers of baked eggplant with pink sauce. Dollop with remaining 1/4 cup marinara sauce.
  6. Sprinkle with mozzarella and Parmesan.
  7. Bake on upper rack until browned and bubbling, 10 to 15 minutes.

Nutrition Facts

Calories215kcal
Protein21.46%
Fat34.25%
Carbs44.29%

Properties

Glycemic Index
68.06
Glycemic Load
7.33
Inflammation Score
-7
Nutrition Score
15.597391252932%

Flavonoids

Delphinidin
194.34mg
Myricetin
0.02mg
Quercetin
0.12mg

Nutrients percent of daily need

Calories:214.86kcal
10.74%
Fat:8.63g
13.27%
Saturated Fat:3.41g
21.32%
Carbohydrates:25.09g
8.36%
Net Carbohydrates:17.13g
6.23%
Sugar:13.55g
15.06%
Cholesterol:16.46mg
5.49%
Sodium:554.32mg
24.1%
Alcohol:0g
100%
Protein:12.16g
24.33%
Manganese:0.67mg
33.26%
Calcium:322.36mg
32.24%
Fiber:7.96g
31.84%
Phosphorus:268.88mg
26.89%
Potassium:836.93mg
23.91%
Vitamin B2:0.3mg
17.9%
Folate:68.9µg
17.23%
Vitamin B6:0.33mg
16.27%
Magnesium:57.39mg
14.35%
Vitamin E:2.11mg
14.09%
Copper:0.28mg
13.75%
Vitamin B1:0.19mg
12.85%
Vitamin B3:2.54mg
12.69%
Selenium:8.71µg
12.44%
Vitamin C:9.75mg
11.82%
Vitamin K:12.19µg
11.61%
Vitamin A:575.77IU
11.52%
Vitamin B5:1.13mg
11.31%
Zinc:1.45mg
9.69%
Vitamin B12:0.57µg
9.5%
Iron:1.53mg
8.53%
Vitamin D:0.76µg
5.05%
45 min.
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45 min.
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20 min.
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