Eat Well Recipe: Rustic Baked Eggplant Parmesan (No Breadcrumbs)

 

Rustic Baked Eggplant Parmesan (No Breadcrumbs)

Thick slices of tender, roasted eggplant layered with a rich, aromatic garlic-basil marinara and melted part-skim mozzarella create a comforting, lower-carb classic. By baking instead of frying and omitting heavy breadcrumbs, this version drastically cuts down on unneeded refined starches and saturated fats.

Prep Time	Cook Time	Servings	Estimated Calories
15 minutes	40–45 minutes	4 servings	~240 kcal per serving

Ingredients

• 2 medium eggplants (about 700g total), rinsed and sliced lengthwise into 1/2-inch thick planks
  
• 2 tbsp extra-virgin olive oil (divided)
  
• 1/2 tsp fine sea salt and 1/4 tsp freshly cracked black pepper
  
• 1/2 tsp garlic powder and 1/2 tsp dried oregano
  
• 2 cups low-sodium marinara sauce (choose a brand with no added sugars)
  
• 1 cup part-skim mozzarella cheese, freshly shredded
  
• 1/3 cup freshly grated Parmesan cheese
  
• A small handful of fresh basil leaves, torn (for garnish)
  

Step-by-Step Instructions

1.Preheat and prep the oven:Set your oven and prepare two large baking sheets.

Preheat your oven to 200°C (400°F). Lightly brush or spray two large rimmed baking sheets with a small amount of extra-virgin olive oil to prevent sticking.

2.Season and roast the eggplant planks:

Arrange the eggplant slices in a single layer across the baking sheets. Brush both sides lightly with the remaining extra-virgin olive oil, then season evenly with the sea salt, black pepper, garlic powder, and dried oregano. Roast for 20 to 25 minutes, flipping halfway through, until the eggplant is tender and lightly golden.

3.Layer the casserole dish:

Lightly coat a 9x13-inch baking dish with cooking spray or a thin layer of marinara sauce. Spoon a thin layer of marinara sauce across the bottom, then arrange half of the roasted eggplant slices in a slightly overlapping layer.

4.Add sauce and cheeses:

Spoon half of the remaining marinara evenly over the eggplant layer. Sprinkle half of the shredded mozzarella and half of the grated Parmesan cheese on top. Repeat the layers with the remaining eggplant, marinara, and cheeses.

5.Bake until bubbly and golden:

Bake uncovered for 15 to 20 minutes, or until the sauce is bubbling at the edges and the cheese on top is completely melted and lightly browned. Let it rest for 5 to 10 minutes before garnishing with fresh basil and slicing to serve.

Tips for Success & Cardiovascular Health

• Skip the deep fryer and heavy breadcrumbs: Traditional eggplant parmesan is heavily breaded and deep-fried, soaking up excessive amounts of oil and refined carbohydrates that spike blood lipids and calories. Roasting tender slices directly locks in natural moisture with minimal oil.
  
• Prioritise heart-healthy fats: Using extra-virgin olive oil supplies beneficial monounsaturated fatty acids that protect blood vessel linings and support healthy cholesterol profiles compared to solid fats like butter or shortening.
  
• Keep sodium in check with wholesome marinara: Store-bought pasta sauces can be hidden salt traps. Opting for a low-sodium, no-added-sugar marinara protects your blood vessels and helps maintain healthy blood pressure levels.
  
• Leverage the power of plant antioxidants: Eggplant skin is rich in nasunin, a potent anthocyanin antioxidant that helps protect cell membranes and supports overall circulation and cardiovascular wellness.

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