Eggplant Parmesan

Prep Time: 10 min	Cook Time: 30 min
Total Time: 40 min	Servings: 1

Introduction

Embark on a culinary journey with our tantalizing Eggplant Parmesan recipe, a mouthwatering dish that combines layers of tender baked eggplant, savory marinara sauce, and gooey melted cheese. This delectable, vegetarian-friendly meal offers a healthier twist on the classic Italian dish, perfect for a comforting family dinner or a satisfying lunch.

Health Benefits

Nutrient-Dense Eggplant: Eggplant is rich in fiber, vitamins, and minerals, supporting digestive health and overall wellness.
Heart-Healthy Olive Oil: Using olive oil provides a source of heart-healthy monounsaturated fats, promoting heart health and reducing inflammation.
Vegetable-Based Protein: Incorporating optional ingredients like spinach or kale contributes plant-based protein, essential vitamins, and minerals, supporting muscle health and satiety.
Calcium-Packed Cheese: Mozzarella and Parmesan cheese offer calcium and protein, promoting bone health and satiety.

Ingredients

1 medium eggplant, sliced (about 1/4-inch thick)
1 cup marinara sauce
¼ cup mozzarella cheese, shredded
2 tablespoons Parmesan cheese, grated
1 tablespoon olive oil

Optional Additions

1 teaspoon Italian seasoning or dried oregano
1 clove garlic, minced
½ cup panko breadcrumbs or whole wheat breadcrumbs
1 egg, beaten
1 tablespoon fresh basil, chopped
1 teaspoon red pepper flakes
½ cup ricotta cheese (for layering)
1 tablespoon balsamic vinegar
1 cup spinach or kale, chopped
1 tablespoon capers or sliced black olives
½ cup roasted red peppers, sliced

Cooking Instructions

Prepare the Eggplant:

Preheat your oven to 375°F (190°C). Slice the eggplant into 1/4-inch thick rounds. Optionally, you can salt the eggplant slices and let them sit for 15 minutes to draw out any bitterness, then rinse and pat dry.

Bread the Eggplant (Optional):

If using breadcrumbs, dip each eggplant slice into the beaten egg, then coat with breadcrumbs mixed with Italian seasoning or dried oregano. Arrange the breaded eggplant slices on a baking sheet.

Bake the Eggplant:

Brush or drizzle the eggplant slices with olive oil on both sides. Bake in the preheated oven for 15-20 minutes, turning halfway through, until they are golden brown and tender. If not breading, simply brush with olive oil and bake for 15 minutes.

Prepare the Baking Dish:

In a baking dish, spread a thin layer of marinara sauce to cover the bottom. Arrange a layer of baked eggplant slices over the sauce.

Layer the Ingredients:

Spread a generous layer of marinara sauce over the eggplant slices. Sprinkle with a mix of shredded mozzarella and grated Parmesan cheese. If using, add optional layers like ricotta cheese, chopped spinach, or roasted red peppers.

Repeat Layers:

Continue layering the eggplant slices, marinara sauce, and cheeses until all ingredients are used, finishing with a layer of cheese on top.

Bake the Eggplant Parmesan:

Bake the assembled dish in the oven for an additional 15-20 minutes, or until the cheese is melted, bubbly, and golden brown on top.

Serve:

Remove from the oven and let it cool slightly before serving. Garnish with fresh basil and a drizzle of balsamic vinegar if desired. Serve hot with a side of pasta or a green salad.

Serving Suggestions

Pair with a side of garlic bread or whole wheat pasta: For a more filling meal and to complement the flavors.
Serve with a simple green salad or roasted vegetables: For added vitamins and a fresh contrast.
Top with a sprinkle of extra Parmesan or fresh herbs: For added flavor and presentation.

Tips and Variations

For a lower-carb option: Skip the breadcrumbs and use a lighter layer of cheese.
To make it vegan: Use vegan cheese and a dairy-free marinara sauce.
For added flavor: Add a layer of sautéed mushrooms or a sprinkle of garlic powder.