Eggplant Parmesan

Eggplant Parmesan is a delightful vegetarian dish featuring layers of breaded and fried eggplant, rich marinara sauce, and melty cheese. This comforting meal is perfect for lunch and brings a taste of Italian-American cuisine to your table.

Ingredients

• Eggplant - 1 medium (about 250g)
• Salt - 1 tsp
• All-purpose flour - 1/2 cup (60g)
• Eggs - 2 large
• Breadcrumbs - 1 cup (100g)
• Olive oil - 1/4 cup (60ml) for frying
• Marinara sauce - 1 cup (240ml)
• Mozzarella cheese - 1 cup (100g), shredded
• Parmesan cheese - 1/4 cup (25g), grated
• Fresh basil - a handful, chopped (optional)
• Black pepper - to taste

Steps

1. Slice the eggplant into 1/2 inch thick rounds and sprinkle with salt. Let it sit for about 20 minutes to draw out moisture and bitterness.
2. Rinse the eggplant slices under cold water and pat them dry with a paper towel.
3. Set up a breading station: place flour in one bowl, beaten eggs in a second bowl, and breadcrumbs in a third bowl.
4. Dredge each eggplant slice in flour, then dip in the beaten eggs, and finally coat with breadcrumbs.
5. In a large skillet, heat the olive oil over medium heat. Fry the breaded eggplant slices in batches until golden brown on both sides, about 3-4 minutes per side. Remove and drain on paper towels.
6. Preheat your oven to 200°C (400°F). In a baking dish, spread a thin layer of marinara sauce at the bottom.
7. Layer half of the fried eggplant slices over the sauce, then sprinkle with half of the mozzarella and Parmesan cheese. Repeat with another layer of sauce, eggplant, and remaining cheese.
8. Bake in the preheated oven for 20 minutes, or until the cheese is bubbly and golden.
9. Remove from the oven and let it cool for a few minutes. Garnish with chopped basil, if desired, and serve warm.

Nutrition

• Calories: 450
• Protein: 20 g
• Carbs: 40 g
• Fiber: 10 g
• Sugar: 5 g
• Sodium: 800 mg
• Cholesterol: 200 mg
• Total Fat: 25 g
• Saturated Fat: 8 g
• Unsaturated Fat: 15 g
• Water: 0.3 L

Health Benefits

• Rich in antioxidants from eggplant, which may help reduce the risk of chronic diseases.
• High in fiber, promoting digestive health and helping to maintain a healthy weight.

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