Update: Eggplants are low in calories and fat and a good source of dietary fiber, B vitamins, potassium, and vitamin C. Traditional Eggplant Parmesan recipes call for salting, pressing, draining or “weeping” and frying the eggplant in batches before layering it in the casserole dish. So much work! And when eggplant is fried, it acts like a sponge and soaks up a lot of oil.
There’s none of the prep, clean-up, and extra fat in this recipe! No need to hover over a hot spattering fry pan. You’ll need extra time for the baking though, but that’s just extra time for you to relax.
Eggplant or “aubergine” in French is most often used as a vegetable, but it is actually a fruit. A native of India, it comes in a variety of sizes, shapes and colors — from white, yellow, green, reddish purple to dark purple. It’s rather bitter raw but becomes tender when cooked and develops a rich flavor and nice texture making it a versatile ingredient in many styles of cooking.
Eggplant is popular in various cuisines: Japanese (miso nasu), French (ratatouille), Greek (moussaka), Italian (melanzane alla parmigiana), and Indian (baingan bharta).
- 1 large eggplant, peeled and sliced into 12 slices
- 1/4 cup + 2 Tbsp millet flour
- 1/2 cup whole wheat flour
- 1 1/3 cups hoop cheese (a dry cottage cheese)
- 1/2 cup nonfat milk or unsweetened soy or nut milk
- 1 tsp dried oregano, crushed
- 1 1/2 tsp dried basil, crushed
- 1 tsp dried rosemary
- 1 tsp. dried thyme
- 1/4 tsp garlic powder
- 1/2 Tbsp Italian seasoning
- 1/4 tsp red pepper flakes
- 1 tsp dried parsley flakes
- 2 egg whites, stiffly beaten
- 1 Tbsp Sapsago cheese (optional)
- 1 jar Silver Palate® Low Sodium Marinara Sauce
- 1/4 cup pesto (see Anti-aging Pesto recipe)
How It’s Made…
1. Preheat oven to 350 degrees F (175 degrees C).
2. Peel eggplant and cut into 12 slices (cut crosswise, not lengthwise). Put eggplant into water as you slice and allow to soak for about 30 minutes.
3. Combine 1/4 cup millet and whole wheat flour in a bowl. Season with garlic powder and Italian seasoning.
4. Dip each eggplant slice into millet/flour mixture. Arrange in a single layer on a nonstick sheet pan and bake for 10 minutes. Then flip slices over for another 10 minutes.
5. While eggplant is browning, place hoop cheese and nonfat milk in a food processor. Add oregano and basil, then blend until smooth.
6. Spoon cheese mixture into a bowl and fold in beaten egg whites.
7. When eggplant is done baking, sprinkle with rosemary and thyme while still hot:
8. Build your dish:
LAYER 1: – Spread in a 9 x 13″ glass baking dish to cover the bottom:
- 1/3 jar of marinara sauce (115 mg. sodium per serving – This is the least amount of sodium I’ve found in a prepared sauce!)
- 2 Tbsp. of pesto
LAYER 2: Place 1/2 of the eggplant slices on top of the sauce.
LAYER 3: Spread 1/2 of the cheese mixture on top of the eggplant.
Repeat LAYERS 1, 2, 3.
TOP LAYER – Sprinkle with:
- 1/4 tsp. red pepper flakes
- 1 tsp. dried parsley flakes
- 2 Tbsp. millet
- 1 Tbsp. Sapsago cheese (optional)
9. Relax and let bake for 60 minutes covered, then uncovered for an additional 15 minutes.
Makes 6 servings.