Healthy Eggplant Parmesan Recipe

eggplant parmesan recipeDon’t let the length of this recipe scare you away from trying it.

I especially like this recipe because it is not as heavy as most eggplant Parmesan recipes.

It is awesome as a vegetarian dish and also good with some ground turkey added.

Eggplant Parmesan Ingredients:

2 medium eggplants
4 eggs
½ cup milk
Approximately 8 oz fresh grated Parmesan cheese
Approximately 8 oz fresh mozzarella cheese
1 Qt Your favorite tomato sauce
¼ cup fresh basil (or 1 Tbs. dry)
¼ cup fresh oregano (or 1 Tbs. dry)
freshly ground black pepper
Note: ingredients quantities are approximate. Adjust for your own tastes.

How To Make Healthy Eggplant Parmesan:

  1. Wash the eggplants and then peel them.
  2. Use a potato peeler or a very sharp knife to slice into rings about 1/4″ thick
  3. Layer the eggplant slices into a large strainer or colander.  (Place the strainer on top of a plate for drainage). Put the eggplant slices in the strainer in flat even layers.
  4. Add a little salt to each layer/slice as you are layering in the eggplant slices.
  5. Once you have all the eggplant in the strainer, place a plate that is slightly smaller than the top of the strainer on top to press the eggplant and weight it with a can of veggies. This will squeeze out any water or oil that is in the eggplants. Allow to rest with the weight on top of the eggplant slices for about 1-2 hours.
  6. Using a large non-stick pan, lightly drizzled with olive oil (about 1/8″ deep), heat until hot.
  7. Beat (4) eggs into a wide flat bowl or dish and add ¼ cup milk. Mix well and add a little black pepper to the egg mix.
  8. Dip the eggplant slices into the egg mix and drop the eggplant slice covered with egg into the oil.
  9. Fry the slices until they are golden brown on each side. Place the fried slices onto paper towels. Also put pieces of paper towels on top and press lightly to remove excess oil. Repeat this system of draining until all slices are fried.
  10. Preheat the oven to 350 Degrees F.
  11. In a large stoneware casserole dish or baking pan, put a thin layer of tomato sauce on the bottom of the pan.
  12. Place one layer of Eggplant Slices tightly, and not overlapping.
  13. Add tomato sauce over layer of eggplant, then sprinkle with Mozzarella cheese, Parmesan cheese, basil, oregano and a sprinkle of black pepper.
  14. Continue layering all of the above until pan is full or you run out of ingredients.
  15. Cover & bake 35 minutes. Uncover & bake for another 10 minutes. Rest another 5-8 minutes before eating.

Do you have a recipe you are looking for, or a favorite you would like me to make healthier?

Just post it in a comment. 

For more info on the best way to choose your family menus check out the Wow You Are Really Lucky…. program of living.

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    Shared by: Malkah:

    I too look forward to your daily emails, Deb. They’re the first ones I read when I check my mail, and I save and print all the recipes. But, outside of the veggie and fish soup I haven’t made any of the others yet. I’m not a big lover of eggplant. What other vegetable could I substitute? Or would that alter the recipe too much?
    I’m happy to announce, that I’ve been slowly but steadily losing weight. 6 pounds so far. People might think that’s not a lot, and it isn’t, but for me it’s so encouraging, since I’m 68 and have tried every diet under the sun. Most bored me quickly and none helped me lose weight for any length of time. I believe that it is your 6 small meals a day (combined with everything else you suggest) that made the biggest difference for me. It seems my body is finally getting out of “starvation mode”. I am so happy about this!
    Lest people think I’m doing this perfectly…far from it. I had a peach scone on Sunday (organic and all real food ingredients), but not low calorie. I enjoyed every bite of it and simply ate no starchy carbs for the rest of the day. I know that if I were even more conscientious and strict, I’d lose more, but I would have less fun in the process. I like your way of teaching us, Deb. Thank you!!!

    Shared by: Janette:

    Not sure if I am ready to graduate from my 6 week course yet, had a few stumbling blocks along the way, like parties and not having the brain in the right place. So I am starting again today. Will read back on all your emails and encouragement and will get the journal happening again. Started so well – this is not a diet but a lifestyle change and changing habits of so many years does take a greater focus from me.

    Shared by: Charlene Newton:

    The 6 week class is really making a good impact in my life.

    I look forward to your daily emails and have learned alot from them. Parties are tough for me though. I did pretty good, drank water, ate the veges, then there was the cupcake pyramid from across the crowded room. In a moment of weakness I ate one…felt terrible all night. Today, I’m back on track, I made a fish/chicken vege soup with some broken up whole grain pasta in it and every fresh thing that I could find from the frig…It was wonderful! I’m lovin this program.

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