Clean Eating Eggplant Parmesan

Clean Eating Eggplant Parmesan

This recipe has been a staple for us for quite a while, because it’s fairly easy to make and easy on the budget!  Originally pulled from prevention magazine Sept 2010.

Eggplant Parmesan
2 medium eggplant (approx 2 1/4 lbs), cut into 1/4″ slices
1/4 c olive oil (optional)
1 clove garlic, thinly slices
2 lb plum tomatoes or 1 can (28 oz) tomatoes, chopped, crushed or whole, low or no salt
20 fresh basil leaves
1/2 tsp black pepper
salt to taste (optional)
3/4 c freshly grated parmesan
1/2 shredded mozzarella (optional)

Heat oven to 400F.  Put sliced eggplant on 2 nonstick baking pans (may need to spray or oil if not non-stick).  Brush tops with olive oil if desired (I’ve done it both ways and didn’t notice a significant difference either way).  Bake 20 minutes until softened.

Heat 1 teaspoon olive oil in medium saucepan over medium high heat, saute garlic for 1 minute until fragrant.  Add tomatoes, basil, pepper and salt to taste (be careful if using the canned variety, the oil will splatter!).  Cook until sauce is reduced – about 15 minutes.  *Side note- I usually don’t cook mine this long and it turns out just fine.

Transfer mixture to food processor and puree until smooth (or use an immersion blender).  Again, this is a step that could be skipped if you don’t mind a chunky sauce; or just use a can of crushed tomatoes instead.

Coat bottom of 8×8 baking pan with 1/2 cup or one soup ladle of sauce.  Add one third eggplant, top with another 1/2 cup of sauce followed by 3 TBsp of parmesan and a sprinkling of mozzarella, if desired.  Repeat twice (eggplant, sauce, cheese), ending with 6 TBsp of cheese.

Bake until browned, about 30 minutes.  Let rest 10 minutes before serving. Serves 4. Serve over 1/2 cup whole grain/whole wheat pasta.  Yum!

300 cal, 10 g pro, 24 g carb, 11g fiber, 20.5 g fat (less without the oil), 5 g sat fat (ditto), 827 mg sodium (less without added salt).

Container count – 1 green, 1 purple, 1 blue. Add 1 yellow if serving over pasta!



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