Parmigiana di melanzane senza fritto
Light eggplant parmesan, without frying Our original home cooking
The eggplant parmigiana is one of tastiest Italian dishes but high in calories and total fats for its cooking method (frying) and ingredients ... a veritable Everest. Why do not you try my version without frying? It is interesting to make a comparison with the traditional eggplant parmigiana as it is made in Neapolitan area. Read more on Healthy Eating, below! You will also find the link to the recipe below! Anyway, my recipe tastes fantastic even if I bake and do not fry eggplants.
Ingredients / Serves 4
- 4 medium size elongated purple eggplants (aubergines), peeled and cubed
- 1 egg
- 100ml (3 1/3 fluid ounces) skimmed milk
- 200g (7 ounces) plain breadcrumbs
- 700g (1 1/2 pounds) pureed tomatoes
- 125g (4.4 ounces) mozzarella cheese
- 100g (3 1/2 ounces) onion
- Some sprigs fresh flat-leaf parsley
- Some strands fresh chives
- Some leaves fresh basil
- 2 tablespoons plus 1 teaspoon extra virgin olive oil
- Coarse salt
preparation: 40 minutes
plus time to remove bitterness from eggplants
cooking: 60 minutes
total time: 1 hour 40 minutes
- How many calories in a serving?
Calories: 419 (kcal) 21 % GDA (*)- 1752 (kJ)
Protein: 18.0 (g) 36 % GDA
Total fat: 17.0 (g) 25 % GDA
Total carbohydrate: 51.6 (g) 20 % GDA
Sugars: 15.2 (g) 17 % GDA
Look at infographic of nutrition facts
Download free PDF version (21 download).
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Recipe for eggplant parmigiana without frying
Preparation and cooking
- - Clean, wash and cut eggplants into 1cm (1/2in) thick slices.
- - Place eggplants in layers in a colander and remember to sprinkle coarse salt on every layer.
Put a weight on top and let all rest, about an hour. Eggplants will lose their bitterness!
- - Meanwhile clean and wash parsley, basil and chives.
Pat dry with absorbent kitchen paper.
- - Wash every eggplant slice under cold running water and remove the excess water with a paper towel.
- - Cut few strands of chives in a soup plate. Add egg, milk and a pinch of salt. Beat all ingredients.
- - Preheat oven to 180°C (350°F).
- - Line two large baking sheets with baking paper and brush a tablespoon olive oil.
- - Dip eggplant slices first into beaten egg and then into breadcrumbs.
You should have at least a tablespoon of breadcrumbs left to sprinkle on top of parmigiana later.
- - Arrange all slices on your baking dishes and bake, about 20 minutes.
Remember to turn them over after 10 minutes.
If you have a convection oven, switch to this mode in the last two minutes of cooking.
- - Meanwhile prepare tomato sauce.
Put pureed tomatoes, chopped onion and a pinch of salt in a saucepan. Add half glass of water or vegetable broth, if you prefer.
Cook on medium heat, about 10 to 15 minutes.
Turn off the stove and cut in parsley, basil and remaining chives.
Add remaining olive oil and stir very well.
- - Let the oven on (180°C - 350°F).
- - Grate mozzarella cheese with a large-hole grater.
- - Prepare eggplant dish.
Distribute a little ladle of tomato sauce on the bottom of a baking pan ... not too big!
Make a first layer of eggplants, cover with tomato sauce and mozzarella.
Continue with eggplant, tomato sauce and mozzarella until they all are used up.
The last layer must be covered only with tomato sauce.
Sprinkle the remaining breadcrumbs on top.
- - Bake until golden, about 20 minutes.
Just before serving
- - Prepare eggplant parmesan in advance and warm it up just before serving. It will be much tastier.
- - What are the differences of my light eggplant parmesan version if compared to the traditional recipes? First of all I do not fry eggplants and then I do not sauté onion in olive oil making tomato sauce.
I use only one type of cheese, that is mozzarella, and in limited quantity, and so I can decrease total fat. Read more details below, on "Healthy eating".
Purists of this recipe definitely turn up their nose, but we must always put our health ... on the other side of the scale. It is not always possible for everyone to eat everything. Do you agree?
- - Serve this eggplant dish as antipasto in smaller portions compared to those ones suggested before.
- - You can also prepare it as one-plate meal for your family menu. Accompany it with a seasonal green salad.
- - If you are planning a get-together, I would suggest you to make sure of your guests' tastes.
In any case, for once you can eat a high-calorie dish without problems unless someone does not have to follow a strict diet.
Useful links for this recipe
- - Here's the link for the most known Italian eggplant parmesan, that is the Neapolitan recipe. You'll be able to find the links to other famous versions in that page.
- - Finally, if you are curious about eggplant story in the Italian cuisine and much more, read eggplant parmigiana story!
- - Family menu. This version of eggplant parmigiana can not be considered the lightest one. The true light version is made with grilled eggplant.
But the result is good because cooking method is healthier and calories and fats are significantly lower.
If you are interested in, you can compare this recipe with the Neapolitan, Apulian and Sicilian versions whose link I've just written above. The big difference is that my version has well-defined calories and fat. On the contrary, it is very difficult to define exactly these values in the traditional recipes, for the frying.
- - Fiber per serving: 10.5g (daily intake is 30.0g)
- - If you drink a glass of wine (100ml - 3 1/3 fluid ounces), you have to add 80 to 85 kcal.
- - You can make all my recipes without salt because their taste derive from the right combination of their ingredients.
What's the right wine for " Light eggplant parmesan, without frying "?
My husband and I pair a wine from Alto Adige, Schiava that is a fruity, still, red wine.
Rating: 5 / vote cast: 1