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EGGPLANT PARMESAN CASSEROLE
04

EGGPLANT PARMESAN CASSEROLE

NUTRITION
HEALTHY RECIPES
Oct 31, 2024

EGGPLANT PARMESAN CASSEROLE

This eggplant parmesan casserole is a lighter adaptation of the classic Italian staple prepared using baked eggplant, marinara, and a combination of mozzarella and Parmesan cheese. The hint of Italian seasoning and garlic powder makes this dish very savoury. Softening from baking, eggplant becomes a tender foundation for this dish, and the top crust made of melted cheese is crunchy and golden. The product offers a tasty and healthy option with low carbohydrate content and a delicious flavour to serve an exciting, simple lunch or dinner.

RECIPE CATEGORY

Lunch, Dinner, Entrée, Side

SERVING SIZE

1

CUISINE

Italian, Mediterranean

PREPARATION / TECHNIQUES

Bake, One-Pot Wonders, Prepared in Advance

OCCASION / HOLIDAY

Weeknight Meal, Casual Gathering, Family Dinner, Potluck

SPECIAL CONSIDERATION / DIETARY CONCERNS

Vegetarian, Low Carb, Gluten-Free, Kid Friendly

DISH TYPE

Casserole, Comfort Food, Main Course

INGREDIENTS

  • 1/2 small eggplant, sliced
  • 2 tbsp marinara sauce (no added sugar)
  • 1 tbsp shredded mozzarella cheese
  • 1 tbsp Parmesan cheese, grated
  • 1/4 tsp Italian seasoning
  • 1/4 tsp garlic powder
  • Salt and pepper, to taste

FULL NUTRITIONAL INFORMATION (PER SERVING)

  • Calories: 160
  • Protein: 7g
  • Fat: 9g
  • Carbohydrates: 10g
  • Fibre: 4g
  • Sodium: 330mg
  • Sugars: 3g

PREPARATION OF EGGPLANT PARMESAN CASSEROLE

  • Preheat Oven: Preheat oven to 190°C or 375°F. Grease lightly a small baking dish.
  • Prepare the Eggplant: Cut eggplant into slices, sprinkle lightly with salt, and let them sit for 5-10 minutes to absorb excess moisture. Pat dry with a paper towel.
  • Assemble Casserole: Place overlapping slices of eggplant in the baking dish. Spoon marinara sauce over the eggplant, just barely covering each slice of the eggplant with the sauce.
  • Add Seasoning: Sprinkle the eggplant with the marinated tops of garlic powder, Italian seasoning, a pinch of salt, and pepper.
  • Add Cheese: Sprinkle the mozzarella and parmesan evenly over it.
  • Bake: Put the casserole inside the oven. Bake at 20 to 25 minutes. The cheese should have melted, and the bobs around it should have turned golden brown. When using the fork for prodding, check if eggplant becomes soft.
  • Serve: Remove it from the oven and cool for a few moments before serving. Serve this warm, cheesy eggplant casserole while hot.

PREP TIME

10 minutes

COOKING TIME

20-25 minutes

TIPS

  • Pre-salting the eggplant helps to reduce bitterness and moisture, enhancing the overall texture of the dish.
  • Brush the eggplant slices with olive oil, then bake for that crunchy texture.
  • The high-quality marinara sauce will help give the casserole a quite robust flavour.

VARIATIONS

  • For added protein, layer in slices of cooked chicken breast or ground turkey between the eggplant.
  • Add some sautéed spinach, mushrooms, or bell peppers to add an abundance of nutrient density.
  • Use shredded vegan cheese for a plant-based option that’s still satisfyingly cheesy.

PREPPING AND STORAGE

  • Fridge: Refrigerate leftovers in a container for up to 3 days. Reheat in the oven to 190°C (375°F) for 10-12 minutes until warm.
  • Freezing: This dish is suitable for freezing up to 1 month. First, let it cool. Then freeze and thaw the night before in the fridge before reheating.

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