Eggplant Parmigiana
I adopted this light, healthy take on eggplant parmigiana—melanzane alla parmigiana—from Jamie Oliver. Skip the often messy process of breading and frying the eggplant, and opt for the healthier method of roasting until golden brown. I love adopting health-conscious adaptations without compromising on flavor.
Eggplant, the star ingredient of this dish, is a nutrient-dense vegetable that offers numerous health benefits. It’s low in calories and high in fiber, which aids in digestion and promotes a feeling of fullness, making it an excellent choice for those looking to manage their weight. Eggplant is also rich in antioxidants, such as nasunin, which helps protect the body from harmful free radicals and reduces inflammation.
Furthermore, the use of San Marzano tomatoes in the sauce provides an additional boost of nutrients. Tomatoes are an excellent source of lycopene, a powerful antioxidant that has been linked to a reduced risk of heart disease and certain types of cancer. They are also high in vitamin C, which supports immune function and skin health.
By opting for gluten-free Italian-style panko breadcrumbs, this recipe caters to those with gluten sensitivities or celiac disease, ensuring that everyone can enjoy this delicious meal without compromising their health.
Lastly, the addition of fresh basil not only enhances the flavor profile of the dish but also offers its own set of health benefits. Basil is known for its anti-inflammatory properties and is a good source of vitamin K, which plays a crucial role in blood clotting and bone health.
Ingredients
- 3 medium eggplants, cut crosswise into 1/2-inch slices
- Olive oil
- 1 large onion, finely chopped
- 1 large clove garlic, thinly sliced
- 1 ½ teaspoons dried oregano
- 1 28-ounce can crushed tomatoes with or without basil
- 1 tablespoon red wine vinegar
- ½ cup fresh basil leaves
- Salt and freshly ground black pepper
- ½ cup freshly grated Parmigiano-Reggiano
- ⅓ cup Italian-style panko - use regular if you have fresh oregano leaves in the house
- 1 tablespoon chopped fresh oregano leaves, optional
Method
1. Preheat oven to 450 degrees. Brush both sides of eggplant slices with oil, and place in a single layer on two or more baking sheets lined with parchment paper. Bake until undersides are golden brown, 10 to 15 minutes, then turn and bake until other sides are lightly browned. (The last time I made this, I was in a hurry and did not turn the slices over and the dish turned out fine.) Set aside. Reduce oven temperature to 375 degrees.
2. Meanwhile, in a large saucepan over medium heat, heat 2 tablespoons olive oil and add onion. Sauté until soft, about 10 minutes. Add garlic and dried oregano and sauté another 30 seconds. Add tomatoes and their juices. Cover, reduce heat to low, and simmer 15 to 20 minutes.
3. Add vinegar, basil (if using), and salt and pepper to taste. Into a lasagna pan or a 9-by-9-inch, 10-by-5-inch, or 10-by-6-inch baking pan, spoon a small amount of tomato sauce, then add a thin scattering of parmigiano, then a single layer of eggplant. Repeat until all ingredients are used, ending with a little sauce and a sprinkling of parmigiano.
4. In a small bowl, combine bread crumbs and oregano, if using, with just enough olive oil to moisten. Sprinkle on top. If desired, recipe can be made to this point and refrigerated. Bring to room temperature before baking.
5. Bake until eggplant mixture is bubbly and center is hot, 30 to 45 minutes depending on size of pan and thickness of layers. Remove from heat and allow to rest for 5 minutes before serving. Can also be reheated.
Adapting this recipe
-You do not need to peel the eggplant first. In fact, the skin has a lot of nutrition but it can be a little hard to digest for some people so whether you do or not is entirely up to you!
- Salting the eggplant first however is a step I don't recommend skipping! By lightly salting the eggplant first, it draws out a lot of moisture and prevents the eggplant parmigiana from becoming soggy or watery whilst baking.
- The eggplant and sauce can be prepared and the dish assembled ahead of time; cover and refrigerate it for up to 2 days and bring it to roon temperature before baking.
- You can or even freeze leftovers. Freeze in oven safe baking dish— pop in oven for 1 hour (or until bubbly in the middle) at 180C/350F)
- If eggplant—or night shades in general—aren’t your thing, you can swap it out for zucchini.