Eggplant Parmesan Recipe (Keto, Low Carb + Healthy)
Melanzane Alla Parmigiana: layers of grilled eggplant, cheese and rich tomato sauce.
Ingredients
For the tomato sauce
- 680 ml Tomato Passata
- 1 Onion small
- 1 clove Garlic
- 1 Tbsp Olive Oil
Other ingredients
- 1 Mozzarella Light 125 g or 4 1/2 oz
- 30 g Parmesan Cheese grated
- 2 Eggplants
- Cooking Spray as required
- Salt and Pepper to taste
- Basil Leaves to taste, optional
Instructions
Prepare the grilled eggplant slices
- Wash the eggplants, dry them and cut them lengthwise in slices about 1/5 inch thick (5mm); before grilling, pat them down with some paper towel on both sides.
- Heat up the pan on medium heat and sprinkle with a little olive oil (half teaspoon should suffice) or a few sprays of cooking spray; once the pan is warm, add the eggplant slices and allow to cook.
- Cooking the eggplant should take about 3 minutes per side. Ensure the eggplant slices are thoroughly cooked as they may release some water in the bake, making it liquid and quite bitter.
- To check whether the eggplant is cooked thoroughly, use a fork and if it pokes and removes easily, it is ready. As the slices cook, set the tender eggplant slices aside on a baking sheet and continue until the whole batch is done.
Prepare the tomato sauce
- In a large saucepan, warm up the olive oil on medium heath and, when warm, Sautée the onion and garlic until they are soft and the smell of rawness has gone.
- Next, add the tomato passata, half a cup of water, and, if you have, add a few basil leaves and allow the sauce to simmer on a low flame for 15-20 minutes, occasionally mixing. Once the tomato sauce is ready, it will be bright red in color and quite thick.
Layer the eggplant parmesan
- Prepare the baking dish by covering the base with some tomato sauce, which will prevent the eggplant from sticking and burning at the bottom.
- Next, lay the slices of grilled eggplant and top them with a bit of grated parmesan and mozzarella cheese and top with some more tomato sauce; once done, repeat the same process, but layer the eggplant in the other direction, perpendicular to the previous layer. Continue doing so until all of the eggplants have been used.
- For the top layer, first spread the remaining tomato sauce and then top it with the cheeses; the eggplant casserole is now ready and it only requires baking.
Baking
- Preheat the oven to 180 degrees Celsius (FAN), 350 Fahrenheit FAN, gas 6 or static oven 200 degrees Celsius or 400 Fahrenheit.
- Place the eggplant parmesan on the middle shelf in the oven and bake for 20 minutes covered with a sheet of aluminum foil and then, 20 more minutes without it.
- Should there be still quite a bit of moisture in the bake, cover it again with the foil, leaving a corner open, to allow the steam to escape; continue baking until the desired consistency is achieved.
Nutrition
Calories: 274kcalCarbohydrates: 33gProtein: 16gFat: 11gSaturated Fat: 5gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 25mgSodium: 367mgPotassium: 1347mgFiber: 11gSugar: 18gVitamin A: 1129IUVitamin C: 25mgCalcium: 392mgIron: 4mg
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