Healthy Eggplant Parmesan (and other Ways with Roasted Veggies!)
Discover four healthy ways to make this easily adapted dish.
- 1 eggplant sliced
- Olive oil spray
- 1 cup your favorite marinara sauce
- 8 Tbs fresh, shredded Parmesan cheese
- 1/4 cup chopped fresh basil
- Salt and pepper to taste
- Preheat oven to 400ºF. Arrange the eggplant slices on a baking sheet, spray lightly with olive oil cooking spray, sprinkle them with salt and pepper, and bake for 15-20 minutes until slightly crispy.
- Remove from oven. Top each eggplant slice with 1-2 Tbsp sauce and 1 Tbsp shredded Parmesan cheese. Bake 8-10 min until cheese is bubbly. Top with basil before serving.
- You can also serve the eggplant with 1/2 cup cooked whole wheat pasta for a complete meal. Enjoy!
- MexicanReplace the eggplant with zucchini and other squashes to roast in the oven. Once out of the oven, top with a shredded four-cheese Mexican blend and broil in the oven for 5 minutes until the cheese is bubbly. Top with salsa, guacamole, fat-free sour cream, and serve with stewed black beans and brown rice.
- MediterraneanReplace the eggplant with tomatoes to roast in the oven. Once out of the oven, top with fat-free feta cheese and broil for just a few minutes until the feta is slightly melted. Serve the tomatoes on top of a Greek salad (romaine, cucumber, red onion, etc.). Or you can put the tomatoes in a pita with hummus and romaine. Or you can put the tomatoes on a bagel and eat it for breakfast!
- AmericanReplace the eggplant with sliced new potatoes and sweet potatoes to roast in the oven. (Note: the potatoes might have to roast longer in order to cook fully through.) Once out of the oven, top with your favorite cheese, steamed cut broccoli, fat-free sour cream, and any other vegetables/toppings you like!
Calories from Fat 121 (49%)
(21%)Total Fat 13g
(36%)Saturated Fat 7g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Total Carbohydrate 15g
(23%)Dietary Fiber 6g
Sugar Alcohols 0g
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The information presented here is for informational purposes only and was created by a team of US-registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2015.