Easy Eggplant Parmesan

When the weather gets cold, it’s easy to get caught up in the warmth and goodness of comfort food! Add in a long commute, with traffic snarled by weather, and cooking healthy, easy, AND comforting meals can feel impossible. Even though everyone here works with health and wellness every day, we sometimes wish we had the ability to eat whatever we want, without guilt. Our secret weapon, though, is our amazing team of dietitians and dietetic technicians. Even the most comforting, unhealthy sounding food can be adjusted to be an easy and healthy meal, such as this one-dish eggplant parmesan.

Cameron Fiorenza, NDTR, helped one of our staff members tweak this easy recipe for both health and ease. When you want some warm and comforting Italian style food, this is a great way to get your vegetables and fiber, and it only takes one dish to prepare!

Ingredients:

1 medium eggplant
1 cup of low sodium tomato sauce
½ cup low fat shredded mozzarella cheese
8 large leaves of fresh basil
Black pepper and salt, to taste

Preparation:

Preheat oven to 350F. Take a raised baking dish and ladle a few tablespoons of sauce on the bottom of the dish. Set aside for later.

Rinse eggplant and basil, pat dry. Lay eggplant on its side. Using a sharp Chef knife, slice a small sliver off the bottom part (not the bottom where the eye is located) of the eggplant so that it may lay flat without rolling. Then, slice lengthwise down the middle but not to slice through the eggplant (like a butterfly cut on top). Next, slice the eggplant with the width making about 8-10 cuts, again not to go through the product.

Lay eggplant on the sauced baking dish, cut side facing up. Place a leave of basil between each slice, then sprinkle enough pepper and salt to taste. Then, sprinkle 1/2 the mozzarella cheese evenly between the slices. Finally, spoon over the rest of the sauce on top of the eggplant, and top with the remaining mozzarella cheese. Bake in the oven for 50-60 minutes, until the eggplant is tender and the sauce is bubbly.

Yield: 2 servings

 

Nutrition Facts (per serving):

Total Calories             195.7 kcal
Protein                         9g
Carbs                            31g
Fiber                             12.85g
Fat                                 5g
Sodium                         231mg