Have you ever cooked with eggplant? Most people haven’t. But eggplant parmesan can be an excellent higher fiber, lower fat alternative to chicken parmesan. And it’s super easy to prepare!
You will need:
- 1 large eggplant
- 1/3 cup parmesan cheese
- 1/3 cup bread crumbs (try Panko whole wheat bread crumbs that are lower in sodium and higher in fiber)
- 1/2 tsp Italian seasoning
- 1/2 tsp garlic powder (avoid garlic salt, as this is higher in sodium)
- Dash of pepper to taste
- 1 egg, beaten
- Cooking spray
- 1.5 cups marinara sauce
- Remove ends from eggplant, and slice into 1/2 inch rounds.
2. In a shallow dish, mix breadcrumbs, parmesan, Italian seasoning, garlic powder, and pepper.
2. In another shallow dish, beat egg, adding 1-2 Tbsp of water as needed to thin it out.
3. Dip each eggplant round in the egg, then in the breadcrumb mixture. Be sure to cover all sides of the eggplant in egg to help the breadcrumbs coat evenly. Place breaded eggplant rounds in a single layer in a baking pan sprayed with cooking spray.
4. Spray the prepared eggplant rounds with a light layer of cooking spray. Bake for ~10 minutes at 400 degrees F. Flip rounds over and back for another 15 minutes until golden brown.
5. Drizzle eggplant rounds with marinara sauce to taste. If needed, you can stick the pan back in the oven for 1-2 minutes to heat the sauce through. Serving size is 2 eggplant rounds. Enjoy!
Notes: You could enjoy this dish as a side/appetizer or as the main entrée. I recommend serving 2 eggplant rounds over 1 cup of cooked Banza pasta for a high protein, high fiber addition to your meal.
You could also add protein by adding 1 slice of a low fat cheese to each round prior to adding the marinara sauce. Broil for 3 minutes until cheese is melted and slightly browned.
Nutrition information (for 2 eggplant rounds, no cheese, 2 Tbsp marinara each): 120 calories, 15 grams carbs, 4 grams protein, 100 mg sodium