Perfect Baked Eggplant Parmesan

By Cherry Crawford June 28, 2023 35 mins read 166 Views

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Do you want to add a healthier spin to a classic Italian favorite? This delicious Baked Eggplant Parmesan Recipe is loaded with fresh ingredients and amazing flavors.

Table of Contents

Do you know the feeling when a dish sends your taste buds on an amazing -- and healthy -- journey without ever leaving your home? Baked Eggplant Parmesan combines delicious flavors with healthy ingredients. It's a take on an Italian classic, with soft, juicy slices of eggplant coated in crunchy breadcrumbs and covered with marinara sauce. Are you hungry yet?

It can be an adventure to reinvent classic dishes, with a lot of tasty surprises and new flavors. And Baked Eggplant Parmesan, too? It's an absolute gem. This version is lighter, but still delicious. It has layers of cheese, eggplant and sauce, which will make your taste buds sing.

This recipe is a winner!

I have kept the delicious flavors of the traditional eggplant Parmesan, but replaced some ingredients with healthier options.

It is a real Italo American comfort food, which will warm you like the Tuscan sun.
Add other ingredients to create your own Eggplant Parmesan.
You can freeze this dish and enjoy it later.

Is eggplant parmesan Healthy?

This dish uses less oil because the eggplants are baked, not fried.
It's full of antioxidants, vitamins, minerals and fiber.
Panko breadcrumbs tend to be lighter (and crispier than regular breadcrumbs), which makes them more pleasant. What makes them healthier? They absorb less oil than regular breadcrumbs and therefore have a lower fat content.
Be aware of the amount of cheese that is added. Parmesan cheese and mozzarella are high in saturated fats and calories.

Ingredients

All of these ingredients are typical for an Italian meal. Italian basil leaves are sometimes called sweet basil leaves and have a slightly sweeter flavor than regular basil.

Cut 2 eggplants into rounds of 1/4 inch thickness
1 egg beaten
1/4 cup milk
1 cup panko breadcrumbs
Parmesan cheese grated 2 tbsp
Fresh thyme leaves, 1 tbsp
Italian basil leaves
Fresh black pepper and sea salt
Extra virgin olive oil
3 cups Marinara sauce
Two large balls of fresh cheese , sliced

Instrucciones

Prep

Pre-heat the oven to 400degF. Line a baking tray with parchment paper. In a small mixing bowl, whisk together the milk and egg.

Combine

Combine the thyme and panko in a medium dish. Add a pinch of black pepper and sea salt to the dish.

The eggplant slices should be dipped into the egg mixture, then the breadcrumb mixture. Place the eggplant slices on a baking sheet after they have been coated. Drizzle some olive oil over them.

Then bake them in a preheated oven for 10 minutes until they are golden brown.

Layer

Spread 1 cup marinara in a baking dish and then layer half the eggplants. Add 1 cup marinara and half the mozzarella cheese to the top. Repeat the process with the remaining marinara sauce and mozzarella cheese, as well as the remaining eggplant.

Sprinkle

Sprinkle the Parmesan and drizzle olive oil. Add a pinch of black pepper and sea salt to the dish.

Bake

Bake for 20 minutes until the cheese has melted and is brown. Remove the baked Parmesan eggplant from the oven, and sprinkle with fresh basil.

DEVOUR!

Variations

For a unique twist, I like to add extra vegetables, such as zucchini slices.
Add some protein to the dish. I suggest cooked chicken or minced pig.
This recipe can be given a twist by rolling individual eggplant slices with sauce and mozzarella, rather than layering.
Use dairy-free, plant-based cheese and milk for my friends who are gluten-free or vegan. Check that your marinara is vegan-friendly as well.

Serving suggestions

The best orzo salad This is not an Italian dish, but it's still Mediterranean. You won't find pasta in this eggplant parm.

Oven Baked Mozzarella Sticks These are a delicious appetizer. However, if pairing with Eggplant Parmesan you might want to leave out the mozzarella and save it for this dish.

Instant Pot Tomato Sauce One of the below questions concerns homemade marinara vs. store-bought. I responded with a simple recipe. Try this recipe if you want something more complex.

FAQ

Is there a healthier way to make this dish?

Simply brush the eggplant with olive oil and bake until tender.

I don't like to buy Marinara. Can I make it myself?

Here's a recipe that I developed to help you get through it.

How can I select the best eggplant to make this dish?

Choose those that have a firm, smooth, glossy skin and are heavy for their size. This means that they are juicy! I always avoid wrinkled, soft, or blemished eggplants.

Does it matter if I peel the eggplants?

It's up to you whether to peel or not peel the eggplant. Keep the skin on if you want a little extra texture. Peel it off if you prefer a tenderer bite.

Can I prepare Baked Eggplant Parmesan in advance?

Absolutely! You can assemble the dish in advance (a few hours, or even a whole day), cover and store it in the refrigerator until you are ready to bake. Details are below.

Can I use another type of sauce or cheese?

Play around with the cheeses and sauces! You can substitute mozzarella with provolone, Fontina or a mixture of cheeses. You can also use different tomato sauces in place of marinara. Just make sure that the flavors blend well.

How to store baked Eggplant Parmesan

You can easily make Baked Eggplant Parmesan ahead of time, and then enjoy it later.

To keep in the refrigerator simply refrigerate and consume the dish within 3 days.

You can freeze for longer storage. I cut it up into small portions and eat them within three months.

Reheating is simple. Pre-heat your oven to 350degF and place the eggplant on a dish that is oven-safe for 20 minutes. Defrost frozen pieces in the refrigerator overnight, then follow the same steps to reheat.

The eggplant will become mushy if you use the microwave.

Perfect Baked Eggplant Parmigian

Do you want to add a healthier spin to a classic Italian favorite? This delicious Baked Eggplant Parmesan Recipe is loaded with fresh ingredients and amazing flavors.

Prep Time 15 Minutes

Cook Time 30 Minutes

Servings

Calories 194 Kcal

FoodFaithFitness Author

Ingredients

2 sliced eggplants
1 egg beaten
1/4 cup milk
1 cup panko breadcrumbs
2 tbsp Parmesan cheese grated
1 tbsp fresh leaves of thyme
Italian basil leaves
pinch sea salt and black pepper
Extra Virgin Olive Oil
3 cups marinara sauce
2 large balls fresh mozzarella sliced

Instructions

Pre-heat the oven to 400degF. Line a baking tray with parchment paper. In a small mixing bowl, whisk together the milk and egg.
Combine the panko and thyme in a medium dish. Add a pinch of black pepper and sea salt to the dish.
The eggplant slices can be dipped into the egg mixture and then the breadcrumb mix.
Place the slices on a baking sheet, and drizzle some olive oil over them. Then bake them in the oven for 10 minutes until they are golden brown.
Spread 1 cup of sauce marinara in a baking dish and then layer half the eggplants.
Add half the mozzarella cheese and 1 cup marinara sauce. Repeat the process with remaining eggplants, marinara sauce and mozzarella cheese. Sprinkle the Parmesan and drizzle olive oil. Add a pinch of black pepper and sea salt. Bake for 20 minutes until the cheese has melted and turned brown.
Top the eggplant Parmesan with fresh basil after removing it from the oven. Enjoy!

Notes

You can decide whether to peel or not peel the eggplant. Keep the skin on if you want some extra texture. If you prefer a tenderer bite, peel it with a knife or a vegetable peeler.
Choose eggplants that have a firm, smooth, glossy skin and that feel heavy compared to their size. This means that they are juicy! Avoid eggplants that are soft, wrinkled or have blemishes.

Nutrition

Carbohydrates: 36g

The post Perfect Baked Eggplant Parmesan first appeared on Food Faith Fitness.

References:

By: Foodfaithfitness
Title: Perfect Baked Eggplant Parmesan
Sourced From: www.foodfaithfitness.com/eggplant-parmesan/
Published Date: Wed, 28 Jun 2023 16:05:26 +0000

Frequently Asked Questions

Should You Use Herbs and Spices for Brain Health?

Herbs and spices have been used for centuries to improve brain health. Research shows that these natural remedies may help prevent dementia and Alzheimer's. Some herbs may even boost memory.

However, no scientific evidence proves that eating an herb-rich diet can keep your mind sharp. When it comes to improving cognitive function, there are more effective ways to do it.

One study found that older adults who took 1000 mg of vitamin B6 daily had fewer mental lapses than those taking placebo pills. Another study showed that drinking coffee could increase blood flow to the brain. Other studies suggest that exercise, socialization, and sleep improve brain health.

The bottom line is that herbs and spices probably won't make much difference to your overall health. But they might give you extra energy and focus, which can come in handy during the day.

What are the side effects of basil?

Basil is an herb that originated in tropical regions of India, Africa, China, Indonesia, Malaysia, Thailand, Philippines, Mexico, Puerto Rico, Jamaica, Costa Rica, Panama, Colombia, Venezuela, Brazil, Peru, Ecuador, Bolivia, Paraguay, Uruguay, Argentina, and Chile.

The plant is easy to grow in most climates and requires little maintenance. Basil also thrives in poor soil conditions and is very drought tolerant.

As for the health benefits, more than 200 known compounds are found in basil, including flavonoids, phenolic acids, lignans, polysaccharides, essential oils, vitamins, and minerals.

According to the University of Maryland Medical Center, basil contains powerful anti-inflammatory properties which may help relieve symptoms associated with arthritis, asthma, allergies, bronchitis, cancer, cardiovascular disease, diabetes, digestive disorders, depression, eczema, insomnia, infections, migraines, osteoporosis, psoriasis, respiratory problems, stress, and ulcers.

Basil is also a culinary spice and is often added to tomato sauces, soups, salads, pasta dishes, rice dishes, dips, casseroles, pizza toppings, pesto, chicken wings, and popcorn.

However, like all herbs, basil should be consumed in moderation. Too much of anything is not good for you. For example, eating large amounts of basil could lead to stomach upset. And if you have sensitive tummies, avoid consuming basil during pregnancy.

If you are pregnant or nursing, consult your doctor before taking herbal supplements.

You should only take one type of supplement at a time. If you take other medications, make sure they do not interact with each other.

You should never use herbs while on medication unless directed by your doctor.

Some people experience allergic reactions when using herbs, especially those allergic to ragweed. Symptoms include hives, swelling around the mouth or eyes, shortness of breath, chest tightness, nausea, vomiting, diarrhea, headaches, dizziness, fainting, heart palpitations, blurred vision, loss of consciousness, seizures, or even death.

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Antacids (like Alka Seltzer)
Anti-anxiety medicines (Valium, Xanax, Ativan, etc.)
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What herbs should you take daily?

Depending on your health and wellness needs, many herbs can be taken daily to help improve your overall health.

Popular herbs for daily consumption include ashwagandha, turmeric, ginger, holy basil, chamomile, lavender, peppermint, and cayenne pepper. Ashwagandha is an adaptogenic herb that can help the body resist stress and anxiety. Turmeric is known for its anti-inflammatory properties, while ginger has been shown to aid digestion and boost immunity. Holy basil may help with managing blood sugar levels, as well as providing a calming effect. Chamomile can promote relaxation, while lavender is used in aromatherapy for its calming properties. Peppermint can help aid digestion and reduce nausea, while cayenne pepper has antibacterial properties that may boost your immunity.

As always, you must consult your doctor before taking herbs daily to ensure they are safe for you and do not interact with any other medications or herbs you may be taking.

There is no shortage of information on what foods we should eat and how much exercise we should do. But when it comes to what supplements we should take, there is a dearth of knowledge.

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But often, these articles are written by companies trying to promote their products. Which means they're usually biased toward their product.

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There are books, websites, blogs, videos, podcasts, and classes. All of them provide valuable information about natural remedies.

Statistics

Studies have shown that cinnamon can lower fasting blood sugars by 10-29% in diabetic patients, which is a significant amount (9Trusted Source10Trusted (healthline.com)
The global herbs market is expected to reach more than $125 billion by the end of 2025.

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How To

What to look for in herbs?

Herbs contain natural compounds that may help treat various conditions. In addition, herbal remedies may provide relief when used along with conventional treatments.

Herbal remedies include teas, capsules, tablets, ointments, creams, lotions, oils, and topical applications. Some of these products are meant to be taken internally, while others are applied externally.

The most common uses of herbal remedies include relieving minor aches and pains, treating cold symptoms, reducing fever, controlling coughs and sore throats, easing digestion problems, soothing skin irritations, alleviating menstrual cramps, and providing general health benefits.

When buying herbs, look for the following:

Freshly picked plants. Avoid dried herbs unless they've been stored in a cool place. If possible, buy herbs directly from farmers' markets.
Pure extracts. These are made by extracting the active ingredients from herbs using alcohol or water. Look for 100% pure extractions.
Certified organic herbs. Organic herbs must meet strict standards set forth by the USDA.
Natural flavors. Many herbs have strong scents that can overwhelm other foods. Adding flavorings such as vanilla, almond, or orange helps mask their smell.
Potency. The amount of active ingredient per unit weight varies depending on the type of herb.
Packaging. When purchasing herbs, check the packaging to ensure that it's clean and free of chemicals.