Healthy Baked Eggplant Parmesan: an easy recipe for dinner

Recipe at a glance

This original baked eggplant parmesan recipe makes 6 servings and takes about 55 minutes, excluding any overnight chilling or freezing stated in the method. It is designed for a US home kitchen and uses familiar grocery-store ingredients. The format emphasizes plant foods, whole grains, lean protein or unsaturated fats where they fit the dish, consistent with broad American Heart Association and USDA MyPlate eating-pattern guidance. ^{[1] [2]}

Ingredients

Measure the following before starting: 1) 2 eggplants sliced; 2) 2 eggs; 3) 1 cup whole-wheat breadcrumbs; 4) 3 cups no-salt-added marinara; 5) 1 cup part-skim mozzarella; 6) 1/2 cup grated Parmesan; 7) 1 tablespoon olive oil; 8) 1/2 cup basil. Ingredient brands vary, especially for sodium and added sugar, so compare labels when buying canned foods, sauces, yogurt, nut butter, broth and packaged whole-grain products. Unless the ingredient list says otherwise, drain and rinse canned beans and use unsweetened dairy or nondairy products. ^{[1] [2]}

How to make it

1) Heat the oven to 425°F and lightly oil two pans. 2) Dip eggplant in beaten egg, coat lightly with breadcrumbs and bake 20 minutes, turning once. Work with clean hands, utensils and preparation surfaces, and keep cold ingredients refrigerated until needed. ^{[1] [2] [3]}

3) Layer eggplant with marinara, mozzarella and Parmesan in a baking dish. 4) Bake at 375°F for 20 minutes and finish with basil. Cook the egg coating and casserole until fully set and hot. Serve in the stated portions while the intended hot or cold texture is at its best. ^{[1] [2] [3]}

Healthy preparation and storage

Baking the breaded slices uses less oil than frying. The word “healthy” describes the overall ingredient pattern and preparation method, not a medical treatment or a promise that one recipe fits every dietary need. People managing allergies, diabetes, kidney disease, celiac disease or another condition should adjust ingredients with guidance appropriate to them. ^{[1] [2]}

Refrigerate leftovers in shallow covered containers within two hours. Most cooked recipes keep for three to four days; fresh assembled salads, cut avocado dishes and crisp snacks are best sooner. Reheat cooked leftovers until steaming, and do not leave dairy, eggs, seafood, poultry or meat at room temperature for extended periods. ^{[2] [3]}