A Month-of-Mediterranean: Heart-Healthy Eggplant Parmesan

Another apology for picture quality and lack of pix for prep steps. I just forget, sometimes, that I’m supposed to be documenting. Especially if it is a dish I make often.

But, the good news is, here’s another chance to use your homemade marinara sauce in a Meatless Monday meal. I LOVE traditional eggplant parmesan, however, there aren’t too many foods that are so calorie laden. Thus, years ago, I went searching for a more healthful alternative. After combining parts of various recipes, I came up with one we eat on a regular basis. A small side of spaghetti with a little olive oil, salt and pepper accompanied by a side salad, and we have a delicious and filling dinner.

Instead of breading and frying, the traditional way of prepping that is sooo tasty, instead I bake and use a little Panko to stand in for the breading. I use my own marinara sauce, but jarred would work, too. A few simple ingredients is all you need.

Heart-Healthy Eggplant Parmesan (serves 2)

1 eggplant, cut in half length-wise

1 cup marinara sauce, divided

½ cup herbed panko crumbs (or put Italian seasoning in plain crumbs)

½ cup mozzarella cheese, shredded (can use grated cheese)

Butter-flavored non-stick cooking spray

Preheat oven to 400 degrees. Prepare a baking sheet with non-stick cooking spray.

 

Cut the eggplant and spray the cut side with butter-flavored non-stick cooking spray and place, cut sides down, on the baking sheet. Pierce the skin side of the eggplant four or five times with a fork.

Bake in oven for 20 minutes. Remove from oven and flip over the eggplant halves.

With a fork, “rough up” the surface a bit so the sauce can get down into the meat. Put ¼ cup marinara on each eggplant half.

Divide panko crumbs between the two, patting them down into the marinara a bit. Add the rest of the marinara and top with the mozzarella.

Return to the oven for another five to ten minutes to melt the cheese. Serve with a small side of spaghetti and with a salad.

DH’s Rating: 5 Tongues Up

He really likes this dish when I make it. As I said, it’s a regular at our house. It’s filling, but relatively low-cal and low-carb. I buy small- to medium-size eggplants, so we don’t have any leftovers. I’m not sure how good these would be warmed up the next day. It you do, let me know how it worked.