As we’re heading into the summer months, many of us are seeing fruits and vegetables that we may not have been as comfortable cooking with showing up at the farmer’s market or in the seasonal section of the local grocery store. One of those foods is eggplants, also known as aubergines.
Known for their slightly glossy, purple skin, unusual shape, firm texture, and mild flavor, they’re popular in cuisines around the world. In addition to the traditional purple skin, eggplants can also be red, green, or even shiny black. They’re also low in calories and rich in nutrients, including fiber, vitamins, and minerals. While technically a fruit, as they grow from a flowering plant and contain seeds, they’re often thought of as a healthy vegetable.
A one-cup serving of raw eggplant provides only 20 calories, 5 grams of carbs (including 3 grams of fiber), and 1 gram of protein. They also provide manganese, folate, potassium, vitamin K, and vitamin C. Plus, they’re a rich source of antioxidants, especially anthocyanins, which are responsible for their vibrant color.
One of the most popular ways to eat them is as eggplant parmigiana. Unfortunately, this dish is usually made with heavily breaded and fried eggplant topped with loads of melted cheese, which makes it a calorie-dense menu option.
With some minor recipe changes, though, you can completely transform the recipe to make the most of this healthy food. In fact, choosing a protein-enriched breading and then baking the eggplant rather than frying it can make it calorie-conscious, bursting with nutrition, and oh-so-delicious.
So, let’s get to it!
Ingredients
- 2 eggplants
- salt
- 2 large eggs
- 1/2 cup almond flour
- 1/2 cup unflavored protein powder
- 1/2 tsp pepper
- 1 tsp dried oregano
- Spray oil preferably olive or avocado oil
- 1 jar marinara sauce
- 1 cup part-skim mozzarella cheese shredded
- 1/2 cup parmesan cheese shredded
Instructions
- Peel and slice eggplants into ~1/4 to 1/2-inch slices. Place the eggplant in a bowl and salt generously. Then, allow it to sit for about an hour to pull out excess moisture.
- In a shallow dish, whisk the eggs.
- In another separate shallow dish, combine almond flour, unflavored protein powder, pepper, and oregano and stir to combine.
- Preheat the oven to 400 degrees F.
- Rinse the eggplant slices to remove the excess salt. And pat them dry with a clean, dry cloth. Spray a baking rack with cooking oil.
- Dip each slice of eggplant into the egg and then dip each one into the flour mixture. Shake off the excess flour and place onto the baking rack in one layer. Once all of the slices are lined up, spray them with cooking spray.
- Bake for 15 minutes.
- Pull them out of the oven to flip the slices. Then put them back in the oven and bake for another 15 minutes.
- Lower the oven temperature to 350 degrees F.
- Cover the bottom of a 2-quart baking dish with a layer of sauce. Add a single layer of eggplant slices. Sprinkle with half of the mozzarella cheese, followed by half the parmesan cheese. Add another layer of sauce and a layer of eggplant slices, and top with the rest of the cheese.
- Bake for 25 to 30 minutes until the cheese is fully melted and bubbling.
- Enjoy!
Notes
Nutrition
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