If you're a fan of Italian cuisine, chances are you've tried or heard of Eggplant Parmigiana. This hearty and flavorful dish is a baked casserole made with eggplant, tomato sauce, and cheese. One tray of eggplant parmigiana - equivalent to 312 g - contains approximately 420 calories.
While eggplant parmigiana may not be the most low-calorie option, it does have some nutritional benefits. Eggplant is a good source of dietary fiber, potassium, and vitamins C and K. Tomatoes, another key ingredient in the dish, are rich in antioxidants like lycopene.
In this article, we'll explore the nutritional benefits of eggplant parmesan, how it can be prepared, how to make it healthier, and what side dishes go well with it.
What is Eggplant Parmigiana?
Eggplant parmigiana, also known as eggplant parmesan, is a classic Italian dish made from thinly-sliced eggplant that is breaded and fried before being layered with tomato sauce and cheese. The dish is then baked until the cheese is melted and bubbly. It is typically served as a main course. While the dish is traditionally made with breaded eggplant, some recipes call for roasted or grilled eggplant as a healthier alternative.
How many calories are in Eggplant Parmigiana?
One tray of eggplant parmigiana - equivalent to 312 g - contains approximately 420 calories. While eggplant parmigiana may not be the most low-calorie option, it can be paired with lighter side dishes to create a more balanced meal.
What are the nutritional benefits of Eggplant Parmigiana?
Eggplant parmigiana contains several key nutrients. Eggplant is a good source of dietary fiber, potassium, and vitamins C and K. Tomatoes, another key ingredient in the dish, are rich in antioxidants like lycopene. However, it's worth noting that the dish can be high in sodium and saturated fat due to the cheese and tomato sauce.
How is Eggplant Parmigiana prepared?
To prepare eggplant parmigiana, start by slicing an eggplant into thin rounds. Dredge the eggplant slices in flour, then dip them in beaten eggs before coating them in breadcrumbs. Fry the eggplant slices until golden brown, then layer them in a baking dish with tomato sauce and grated cheese. Bake the dish in the oven at 375 degrees Fahrenheit for 25-30 minutes, or until the cheese is melted and bubbly. You can also make a healthier version of the dish by roasting or grilling the eggplant slices instead of frying them.
What are the ingredients in Eggplant Parmigiana?
To make eggplant parmigiana, you will need the following ingredients: eggplant, flour, eggs, breadcrumbs, tomato sauce, grated parmesan cheese, and mozzarella cheese.
Is Eggplant Parmigiana a healthy meal?
While eggplant parmigiana contains some nutritious ingredients like eggplant and tomatoes, it can be high in sodium and saturated fat due to the cheese and tomato sauce. Additionally, the dish is typically served with pasta or bread, which further increases its calorie content. However, you can make healthier modifications to the dish, such as using less cheese, choosing a low-sodium tomato sauce, and pairing it with a green salad or roasted vegetables instead of pasta or bread.
How can Eggplant Parmigiana be made healthier?
To make eggplant parmigiana healthier, you can try the following tips:
- Use less cheese, or choose low-fat cheese options
- Opt for a lower-sodium tomato sauce
- Bake or grill the eggplant slices instead of frying them
- Pair the dish with a green salad or roasted vegetables instead of pasta or bread
What are some side dishes that go well with Eggplant Parmigiana?
Eggplant Parmigiana is a filling main dish that pairs well with lighter side dishes to create a balanced meal. Some good options include:
- Green salad with vinaigrette dressing
- Blanched or roasted green vegetables like broccoli or asparagus
- Roasted sweet potatoes or other root vegetables
- Whole-grain bread or pasta
Can Eggplant Parmigiana be frozen?
Yes, eggplant parmigiana can be frozen for later use. Once it has cooled to room temperature, divide the dish into individual portion sizes and wrap them in plastic wrap, then aluminum foil. Label and date each package and store them in the freezer for up to 3 months.
Where can I buy Eggplant Parmigiana?
Eggplant parmigiana can be found at most Italian restaurants or cafes that serve hot meals. It's also a popular frozen meal option at many grocery stores, where it can be found in the frozen food aisle.
The key to making a healthier version of eggplant parmigiana is to reduce the amount of cheese and sodium in the dish, and pair it with lighter side dishes.
5 FAQ About Eggplant Parmigiana
1. What is Eggplant Parmigiana?
Eggplant Parmigiana is an Italian dish made from breaded and fried slices of eggplant, layered with tomato sauce, mozzarella cheese, and Parmesan cheese, and baked until bubbly and delicious. It is a popular vegetarian option and can be served as a main course or side dish.
2. How many calories are in Eggplant Parmigiana?
One serving of Eggplant Parmigiana, which is a tray that weighs 312 g, contains 420 calories. However, the calorie count can vary depending on the recipe and the size of the serving.
3. Is Eggplant Parmigiana healthy?
Eggplant Parmigiana can be a healthy and balanced meal, depending on the ingredients used in the recipe. Eggplant is low in calories and high in fiber, while the tomato sauce provides vitamins and minerals. However, the dish can be high in sodium and fat, depending on the amount of cheese and oil used.
4. Can Eggplant Parmigiana be made gluten-free?
Yes, Eggplant Parmigiana can be made gluten-free by substituting the breadcrumbs with gluten-free breadcrumbs or another alternative, such as quinoa or almond flour. It is important to check the labels of other ingredients, such as the tomato sauce and cheese, to ensure they do not contain any gluten.
5. How can I make Eggplant Parmigiana at home?
To make Eggplant Parmigiana at home, you will need eggplant, breadcrumbs, tomato sauce, mozzarella cheese, Parmesan cheese, and olive oil. Slice the eggplant into rounds, dip them in beaten egg, coat them in breadcrumbs, and fry them until golden brown. Layer the eggplant rounds in a baking dish with tomato sauce and cheese, and bake in the oven until bubbly and delicious.