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Healthified Eggplant Parm

by ADMIN on JULY 12, 2011



Hold the presses – non-slimy eggplant? Non-fried yet crispy, crunchy eggplant? That’s right, a healthy eggplant parm. You’ll know by the smells that will waft from your oven that this recipe is a winner.


Nutrition TidBit

Eggplant, also known as aubergine, is a rather strange looking veggie, no? It’s actually part of the Nightshade family of plants and is closely related to potatoes and tomatoes. Interesting fact: the seeds in eggplants are bitter because they contain nicotinoid alkaloids – a close relative to tabacco.


The deep purple color of eggplants contain powerful antioxidants. One, called nasunin, helps to protect brain cells from free radical damage. Another, chlorogenic acid, may help protect against cancer, high LDL levels (the bad cholesterol), and also has antimicrobial as well as antiviral properties. And these are just a couple of the health-benefiting compounds found in the oblonge veggie!


One cup cooked eggplant has: 33 calories, 2 grams fiber and tons of antioxidant power!


Healthified Eggplant Parm

Prep time: 10 mins Cook time: 30 mins Total time: 40 mins Serves: 2

Crispy, crunchy, tasty, and healthy. What more could you ask for? This healthified eggplant parm goes wonderfully plated on a bed of whole grains and with a side salad.


Ingredients

  • 1 eggplant, washed and cut into ½ inch thick coins

  • 4 oz plain fat free Greek yogurt

  • ¾ cup breadcrumbs

  • ⅓ cup grated parmesan cheese

  • 1.5 cups spaghetti sauce

  • 2 to 3 oz grated mozzarella cheese


Instructions

  1. Preheat oven to 400F. Spray two baking sheets with spray olive oil.

  2. Mix together breadcrumbs and parmesan cheese. Brush a thin layer of Greek yogurt on both sides of each eggplant coin, then dip in the breadcrumbs. Covering each side evenly.

  3. Place on the baking sheet in a single layer and cook for 15 minutes. Then flip and cook for another 10 minutes.

  4. Turn the oven up to broil, take the eggplant coins out and sprinkle lightly with mozzarella cheese, then return to oven. Broil for 3 to 5 minutes or until the cheese is bubbly and lightly browned.

  5. While cheese is broiling, heat spaghetti sauce and place about ¾ a cup in the bottom of two pasta bowls (shallow bowls).

  6. When coins are done, place on top of the spaghetti sauce (and perhaps some whole grains such as quinoa, bulgur wheat, or brown rice) and serve!





Enjoy!

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