Healthy Eggplant Parmesan
User Reviews
5
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Prep Time
10 mins
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Cook Time
40 mins
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Total Time
50 mins
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Servings
2 people
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Calories
229 kcal
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Course
Main Course
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Cuisine
Italian
Healthy Eggplant Parmesan
Description
The recipe begins with slicing eggplants in half lengthwise and scoring the flesh in a diagonal pattern. Tomato pasta sauce is spread over the surface, topped with grated vegetarian Parmesan and light mozzarella cheese. Baking at 200°C for 40 minutes cooks the eggplant through, softening the flesh while melting and lightly browning the cheese. Fresh chopped basil added after baking adds herbal brightness and fragrance.
This approach avoids frying and breading, instead allowing the eggplant’s texture to shine through alongside harmonizing tomato and cheese flavors. The scoring helps the sauce and cheese penetrate the flesh, making each bite tender and flavorful.
This dish can be served as a main course or starter. For added texture, breadcrumbs can be sprinkled on top before baking, though this changes the nutritional profile. To increase vegetable content, spinach can be mixed into the tomato sauce. Alternatively, slicing the eggplant into rounds creates smaller portions suitable for appetizers or side dishes.
Ingredients
- 2 eggplant aka aubergine
- 8 tablespoon tomato pasta sauce
- 10 g basil chopped, fresh
- 50 g Parmesan Cheese grated, vegetarian
- 50 g mozzarella cheese grated, light
Instructions
- Preheat your oven to 200°C/180°C(fan)/400°F/Gas 6.
- Slice 2 Aubergine (eggplant) in half length-ways and make diagonal scores across the insides.
- Top with 8 tablespoon Tomato pasta sauce.
- Add 50 g Vegetarian Parmesan and 50 g Light Mozzarella.
- Put into the oven for 40 minutes until the aubergine is cooked through.
- Top with 10 g Fresh basil.
Notes
- Adding breadcrumbs on top before baking creates a crispier texture but alters nutritional values.
- Mixing spinach into the tomato sauce can boost the vegetable content of the dish.
- Using sliced rounds of eggplant instead of halves makes smaller portions, ideal for starters.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2people
Amount Per Serving
Calories 229 kcal
% Daily Value*
| Serving | 1portion | |
| Calories | 229kcal | 11% |
| Carbohydrates | 41g | 14% |
| Protein | 12g | 24% |
| Fat | 4g | 6% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 8mg | 3% |
| Sodium | 291mg | 12% |
| Potassium | 1835mg | 39% |
| Fiber | 15g | 60% |
| Sugar | 22g | 44% |
| Vitamin A | 5315IU | 106% |
| Vitamin C | 33.9mg | 38% |
| Calcium | 255mg | 26% |
| Iron | 4.5mg | 25% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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