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Healthy Eggplant Parm: A Guilt-Free Delight

Eggplant Parmigiana, commonly known as eggplant parm, is a beloved dish that hails from the Italian tradition, celebrated for its rich flavours and comforting texture. Traditionally, the dish consists of layers of breaded and fried eggplant slices, marinara sauce, and a generous topping of cheese. While delicious, this classic preparation can be a bit heavy on the waistline and cholesterol levels. Fortunately, we can make a healthier version that retains the essence of this beloved dish while making it lighter and more nutritious.

Ingredients

For our Healthy Eggplant Parm, we will swap out some of the traditional ingredients for lighter alternatives while retaining that signature Italian flavour. Here’s what you’ll need:

For the Eggplant

• 2 large eggplants (aubergines)
• Olive oil or cooking spray
• Salt
• Black pepper
• Dried oregano or Italian seasoning

For the Sauce

• 2 cups homemade or store-bought marinara sauce (look for options low in sugar and additives)
• 3 cloves of garlic, minced
• 1 small onion, diced
• Fresh basil leaves, chopped (optional)

For the Cheese Layer

• 1 cup part-skim mozzarella cheese, shredded
• ½ cup grated Parmesan cheese
• Fresh mozzarella slices (optional, for a gooey texture)

Preparation

Step 1: Prepare the Eggplant

1. Slice the Eggplant: Start by slicing the eggplants into 1/2-inch rounds. If you prefer, you can peel some of the skin off for a softer texture.
2. Sweat the Eggplant: Place the eggplant slices on a clean kitchen towel or in a colander and sprinkle them with salt. Allow them to sit for about 30 minutes to sweat out excess moisture. This will help reduce bitterness and prevent the final dish from becoming too soggy.
3. Rinse and Dry: After 30 minutes, rinse the eggplant slices under cold water to remove the salt. Pat them dry with paper towels.

Step 2: Bake the Eggplant

1. Preheat the Oven: Preheat your oven to 200°C (400°F).
2. Oil the Eggplant: Place the dried eggplant slices on a baking sheet lined with parchment paper. Lightly brush or spray each slice with olive oil and season with black pepper and oregano.
3. Bake: Bake in the preheated oven for about 20-25 minutes, flipping halfway through, until they are tender and lightly browned.

Step 3: Make the Sauce

1. Sauté the Aromatics: In a medium saucepan, heat a splash of olive oil over medium heat. Add the diced onion and minced garlic and sauté until the onion becomes translucent.
2. Add the Marinara: Stir in the marinara sauce and heat through. If you’d like, mix in fresh basil for added flavour.

Step 4: Assemble the Dish

1. Layer the Ingredients: In a baking dish, start with a layer of marinara sauce at the bottom. Add a layer of baked eggplant slices, followed by a sprinkle of mozzarella and Parmesan cheese. Repeat this layering process until all the ingredients are used, finishing with a generous layer of cheese on top.
2. Bake Again: Cover the baking dish with foil and bake in the oven for 25 minutes. Remove the foil and bake for an additional 10-15 minutes, or until the cheese is bubbly and golden.

Step 5: Serve

Allow the Healthy Eggplant Parm to cool for a few minutes before slicing. Garnish with fresh basil if desired. Serve it as a main dish alongside a crisp green salad or as a side alongside your favourite protein.

Nutritional Benefits

• Low in Calories: Baking instead of frying significantly lowers the calorie count, making it a heart-healthy option.
• Nutrient-Dense: Eggplants are rich in fibre, vitamins, and antioxidants, making them an excellent addition to a balanced diet.
• Reduced Saturated Fat: Using part-skim cheese reduces saturated fat content while still providing that creamy texture we love.

Conclusion

This Healthy Eggplant Parm is a lighter twist on a classic favourite that doesn’t compromise on flavour. It’s an ideal meal for those looking to enjoy comfort food without the guilt. With colourful layers, aromatic spices, and a deliciously cheesy topping, this dish is sure to be a hit at the dinner table. Enjoy your culinary journey to Italy with this nutritious and delicious recipe!

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