Eggplant Parm

The eggplant in this dish is normally breaded and fried, with adds unnecessary fats and simple carbohydrates – not to mention the hours you spend standing over the stove! We’ve taken all the best parts of this comforting winter casserole and come up with a healthier alternative that takes half the prep time!

Genre: Vegetarian main or side dish to lean protein

Servings: 4 as a main, 6-8 as a side dish

Prep time: 30 minutes

Ingredients

  • 2 eggplants, sliced
  • 1 tablespoon olive oil
  • 1 onion, diced
  • 2 tins of diced tomatoes
  • 1 cup of red wine OR water
  • 2 garlic cloves, grated on a microplane
  • Handful of fresh basil leaves
  • Salt and pepper
  • 1 ball of fresh mozzarella, sliced
  • 1/2 cup grated parmesan cheese
  • 1/2 cup fresh bread crumbs

Method

  1. Lay out the eggplant slices on a tray and sprinkle with salt, allow to sweat while you prep the other components. Preheat the oven to 200C
  2. Preheat the olive oil in a frying pan and sweat off the onion
  3. Add the tinned tomatoes and red wine/water and bring to a boil
  4. Turn the sauce down to a simmer and add the grated garlic and basil leaves. Season with salt and pepper and cook until it begins to thicken slightly
  5. Wipe the salt and sweat off the eggplant with some clean paper towel when the sauce is ready
  6. Spoon some of the sauce into the bottom of a medium (approx 24x24cm) baking dish and top with a single layer of eggplant. Repeat until you’ve used up all the sauce and eggplant, finishing with the sauce
  7. Cover with aluminium foil and bake for 45-60 minutes, or until the eggplant is tender (you can tell by inserting a knife into the centre)
  8. Remove from the oven, discard the foil and top with the mozzarella slices, parmesan cheese and bread crumbs
  9. Place the dish under a hot grill until the cheese has melted and the breadcrumbs have browned on top.

Note: This dish actually tastes better after a day or two, when it’s re-baked. Call us crazy, but we definitely recommend completing the dish until step 7 and then re-baking it the next day, before continuing with step 8.

Benefits: Eggplant is a great source of dietary fibre, vitamin B1, copper, vitamin B6, potassium and folate. Tomatoes are packed with vitamin C and vitamin K. Fresh mozzarella is fairly high in fat, but is a good source of dairy as part of a balanced diet.

Nutritional breakdown per serve as a main:

Energy (with red wine) 299cals/1251kj

Fat 8g

Sat fat 3g

Carbs 41g

Protein 11g

Fibre 8g

 

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