I don’t usually eat eggplant parm due to its high fat content but it is one of my brothers favorite dishes so I decided to come up with a healthier version to enjoy as a side dish or snack. Due to its low protein and fat content I do not recommend eggplant parm as a complete meal. Using a cast iron pan gives it that almost fried flavor. I cooked this one just a little too long but it was still so delicious.
BAKED EGGPLANT PARM
2 Sliced medium egg plants, approx. 14 slices (1 1/2lb)
Ground tellicherry peppercorn
¼ Cup Plain panko
OOS Olive oil spray 7+7+6 sprays (1 1/2Tlb total)
For Filling and Topping:
6 Diced campari tomatoes (10 oz)
2/3 Cup 4 cheese Classico sauce
1 Tlb Pecorino Romano grated cheese
Fresh basil to taste (or use your frozen basil from your summer garden)
Salt/pepper/garlic to taste
½ Cup Mozzarella cheese (1 ½ oz)
-Preheat Oven to 425 degrees.
-Mix all filling and topping ingredients together (except the mozzarella) and set aside.
-Place eggplant slices in lined baking tray.
-Spray eggplant with 7 olive oil sprays then sprinkle with garlic and pepper, flip over and repeat process.
-Bake in hot 425 degree oven for 20 min, flip and bake for 10-20 min more. Remove from oven.
-Sprinkle with panko and spray with 6 olive oil sprays. Return to oven for 5-7 min or until crispy.
-Reduce Oven to 350 degrees.
-In a well-seasoned cast iron pan layer your eggplant, filling and topping ingredients as follows. Eggplant (panko side up), sauce mix, eggplant, sauce mix and mozzarella cheese.
-Lightly cover and bake for 20 minutes. Uncover and continue to bake for 15-20 minutes or until just brown.
Makes 3 Servings at approximately:
25 grams Carbohydrates
10 grams Protein
10 grams Fat