Skinny Eggplant Parmesan

The recipe Skinny Eggplant Parmesan is ready in around 1 hour and 40 minutes and is definitely an excellent gluten free, lacto ovo vegetarian, and primal option for lovers of Mediterranean food. This recipe makes 5 servings with 243 calories, 8g of protein, and 17g of fat each. For $2.16 per serving, this recipe covers 15% of your daily requirements of vitamins and minerals. 6 people have tried and liked this recipe. It works well as a side dish. If you have red chili flakes, garlic, cayenne pepper, and a few other ingredients on hand, you can make it. It is brought to you by The Fitchen. With a spoonacular score of 54%, this dish is pretty good. Similar recipes include Skinny Eggplant Parmesan, Skinny Eggplant Parmesan, and Easy Healthy Skinny Baked Eggplant Parmesan Melts.

Servings: 5

Preparation duration: 30 minutes

Cooking duration: 70 minutes

 

Ingredients:

5-6 baby bella mushrooms [sliced]

1 tablespoon black pepper

¼ teaspoon cayenne pepper

2 small eggplants

1 Tablespoon packed fresh basil

4 sprigs fresh thyme

3 cloves of garlic [sliced thin]

4 oz. chèvre goat cheese

4 Tablespoons olive oil

½ of a yellow onion [sliced thin]

½ teaspoon red chili flakes

1 tablespoon sea salt

16 oz. thick tomato sauce

Equipment:

baking sheet

oven

bowl

frying pan

baking pan

Cooking instruction summary:

Preheat your oven to 415 and line two baking sheets with parchment.Remove the ends from the eggplants and toss them out. Slice the eggplant into " discs. Arrange them on plates or trays and sprinkle salt over them. This allows the eggplant to sweat, release flavor, and become more tender. It makes a huge difference! Allow them to rest for 30 minutes.Place the slices on the baking sheets and drizzle with olive oil. Sprinkle a pinch of sea salt and pepper on each slice. Put sheets into the oven and bake for about 40 minutes, flipping the slices halfway. They will start to dry out, so drizzle with more olive oil when you flip them.The eggplant is done when the slices are very soft.While the eggplant is baking, you can spice up the tomato sauce.In a medium bowl, add your tomato sauce, cayenne pepper, red chili flakes, basil, teaspoon black pepper, and teaspoon sea salt. Most tomato sauces are already quite salty, so taste your sauce to determine whether you need more salt.Add 2 tablespoons of olive oil to a skillet and heat to medium.Add sliced onion to the pan and saut for 3-5 minutes, then add the mushrooms and saut for another 3-5 minutes, finally, add garlic and saut for about 2 more minutes.Decrease over temperature to 400 and spray a 9" x 13" baking dish with olive oil and line the pan with the eggplant slices.Pour half of the tomato sauce over the eggplant and crumble half of the goat cheese over the sauce. Next, spread the sauted mixture evenly over top.Add sliced tomatoes and the remainder of the sauce. Top it off with the other half of the goat cheese, crumbled.Sprinkle sea salt and black pepper and lay thyme sprigs across the top.Bake 30 minutes, until the goat cheese starts to turn golden brown.

 

Step by step:


1. Preheat your oven to 415 and line two baking sheets with parchment.

2. Remove the ends from the eggplants and toss them out. Slice the eggplant into " discs. Arrange them on plates or trays and sprinkle salt over them. This allows the eggplant to sweat, release flavor, and become more tender. It makes a huge difference! Allow them to rest for 30 minutes.

3. Place the slices on the baking sheets and drizzle with olive oil. Sprinkle a pinch of sea salt and pepper on each slice. Put sheets into the oven and bake for about 40 minutes, flipping the slices halfway. They will start to dry out, so drizzle with more olive oil when you flip them.The eggplant is done when the slices are very soft.While the eggplant is baking, you can spice up the tomato sauce.In a medium bowl, add your tomato sauce, cayenne pepper, red chili flakes, basil, teaspoon black pepper, and teaspoon sea salt. Most tomato sauces are already quite salty, so taste your sauce to determine whether you need more salt.

4. Add 2 tablespoons of olive oil to a skillet and heat to medium.

5. Add sliced onion to the pan and saut for 3-5 minutes, then add the mushrooms and saut for another 3-5 minutes, finally, add garlic and saut for about 2 more minutes.Decrease over temperature to 400 and spray a 9" x 13" baking dish with olive oil and line the pan with the eggplant slices.

6. Pour half of the tomato sauce over the eggplant and crumble half of the goat cheese over the sauce. Next, spread the sauted mixture evenly over top.

7. Add sliced tomatoes and the remainder of the sauce. Top it off with the other half of the goat cheese, crumbled.Sprinkle sea salt and black pepper and lay thyme sprigs across the top.

8. Bake 30 minutes, until the goat cheese starts to turn golden brown.


Nutrition Information:

Quickview
242k Calories
8g Protein
16g Total Fat
19g Carbs
13% Health Score
Limit These
Calories
242k
12%

Fat
16g
26%

  Saturated Fat
4g
31%

Carbohydrates
19g
6%

  Sugar
11g
13%

Cholesterol
10mg
3%

Sodium
1963mg
85%

Get Enough Of These
Protein
8g
16%

Manganese
0.8mg
40%

Fiber
7g
31%

Copper
0.56mg
28%

Potassium
866mg
25%

Vitamin E
3mg
24%

Vitamin B2
0.33mg
19%

Vitamin K
20µg
19%

Vitamin B6
0.37mg
18%

Vitamin A
836IU
17%

Vitamin C
13mg
16%

Phosphorus
159mg
16%

Folate
61µg
15%

Vitamin B3
3mg
15%

Vitamin B5
1mg
13%

Magnesium
51mg
13%

Iron
2mg
13%

Selenium
6µg
10%

Vitamin B1
0.14mg
9%

Calcium
80mg
8%

Zinc
0.99mg
7%

Vitamin B12
0.06µg
1%

covered percent of daily need
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