If you are looking for a delicious and satisfying Italian dish, the 1/2 tray (198 g) Eggplant Parmigiana with Sauce is a great option. With only 330 calories per serving, this dish is not only tasty but also a healthier meal.

Made with fresh ingredients, the Eggplant Parmigiana with Sauce is also packed with essential nutrients that are beneficial to our health. It can be a great addition to your weekly meal plan.

In this article, we'll explore how to prepare and cook the dish, its nutritional content, and health benefits, as well as some meal ideas and popular variations.

Serving Size and Calories

The serving size of 1/2 tray (198 g) Eggplant Parmigiana with Sauce contains 330 calories. It is a moderate amount of calories for a meal, making it a great option for people who are watching their weight or maintaining a healthy diet.

Nutritional Content

The Eggplant Parmigiana with Sauce is a great source of essential nutrients that are vital to our health. It is high in fiber, vitamins, and minerals, and low in fat and cholesterol. One serving of the dish provides 20% of the daily recommended intake of dietary fiber, which can aid in digestion and promote fullness, keeping you fuller for longer periods. It also contains 15% of the daily recommended intake of vitamin A, which helps to maintain healthy eyesight and skin. In addition, the dish is a good source of calcium and iron, two minerals that are essential for maintaining strong bones and overall health.

Preparation and Cooking Method

To prepare the Eggplant Parmigiana with Sauce, start by slicing the eggplant into thin rounds. Season with salt, and let it sit for 30 minutes to remove excess moisture. Next, coat the eggplant slices in flour, then dip in beaten eggs, and coat in breadcrumbs. Fry the eggplant slices in hot oil until golden brown, then layer them with tomato sauce, mozzarella cheese, and parmesan cheese. Bake in the oven for 15-20 minutes, or until the cheese is melted and bubbly. Serve hot and enjoy!

Ingredients

The Eggplant Parmigiana with Sauce is made with simple and fresh ingredients that are easy to find at your local grocery store. You will need: - 1 large eggplant - 1 cup tomato sauce, 1 cup mozzarella cheese, 1/2 cup parmesan cheese, 1 cup flour, 2 eggs, 1 cup breadcrumbs, salt, and olive oil for frying.

Flavor and Texture

The Eggplant Parmigiana with Sauce is a great combination of different textures and flavors. The crispy and golden brown eggplant slices complement the creamy and cheesy tomato sauce, while the parmesan cheese adds a nutty and salty flavor to the dish. The texture of the eggplant is slightly chewy and tender, making it a great addition to the dish. Overall, the Eggplant Parmigiana with Sauce is a tasty and comforting dish that will surely satisfy your cravings for Italian food.

Health Benefits

Aside from its great taste, the Eggplant Parmigiana with Sauce also offers a wide range of health benefits. As mentioned earlier, it is high in fiber, vitamins, and minerals, and low in fat and cholesterol, making it a great option for people who are watching their weight or maintaining a healthy diet. In addition, the dish is also packed with antioxidants, especially in the eggplant. Antioxidants can help protect the body against damage caused by free radicals, reducing the risk of chronic diseases like cancer and heart disease.

Suitable for Vegetarians

The Eggplant Parmigiana with Sauce is a great option for vegetarians as it does not contain any meat or animal products. It is also a great way to add more plant-based protein to your diet, especially if you are trying to reduce your meat consumption.

Storage and Shelf Life

The Eggplant Parmigiana with Sauce can be stored in the fridge for up to 3 days. To reheat, simply microwave or bake in the oven until warm. However, it is not recommended to freeze the dish as the texture and flavor may be affected when thawed.

Meal Ideas

The Eggplant Parmigiana with Sauce can be a great addition to your weekly meal plan. It can be served as a main dish or as a side dish to complement any Italian meal. Here are some meal ideas: - Serve with a side salad and garlic bread for a complete meal - Add to pasta for a hearty and flavorful pasta dish

Popular Variations

The Eggplant Parmigiana with Sauce can be customized to your liking. You can add different ingredients or make some tweaks to the recipe to make it your own. Here are some popular variations: - Use zucchini or portobello mushrooms instead of eggplant for a different flavor - Add some sausage or ground beef for a meatier version of the dish