Eggplant Parmesan is a hearty and satisfying dish that pairs well with pasta or a simple salad. It’s a classic Italian comfort food that many people enjoy.
Eggplants, also known as aubergines in some parts of the world, are a nutritious vegetable with several health benefits. Here are some of the key benefits of including eggplant in your diet:
- Low in Calories: Eggplants are relatively low in calories, making them a good choice for those looking to manage their weight.
- Rich in Fiber: Eggplants are a good source of dietary fiber, which is essential for digestive health. Fiber helps prevent constipation, promotes regular bowel movements, and can contribute to a feeling of fullness, aiding in weight management.
- High in Antioxidants: Eggplants contain a variety of antioxidants, including vitamins C and E, which help protect cells from damage caused by free radicals. These antioxidants can contribute to overall health and reduce the risk of chronic diseases.
- Heart Health: The fiber, potassium, and phytonutrient content in eggplants can help lower blood pressure and reduce the risk of heart disease. Potassium helps regulate blood pressure by counteracting the effects of sodium.
- Weight Management: The fiber content in eggplants can help you feel full for longer periods, which may help reduce overall calorie intake and support weight management efforts.
- Blood Sugar Control: Some studies suggest that certain compounds in eggplants may help improve insulin sensitivity and lower blood sugar levels. However, more research is needed in this area.
- Cancer Prevention: Eggplants contain various phytonutrients, such as anthocyanins, which have been studied for their potential to inhibit the growth of cancer cells. Research in this area is ongoing.
- Bone Health: Eggplants contain small amounts of important minerals like calcium and magnesium, which are essential for maintaining strong and healthy bones.
- Digestive Health: The fiber in eggplants can aid in digestive health by promoting regular bowel movements and preventing constipation.
- Nutrient-Rich: Eggplants provide essential vitamins and minerals, including vitamin K, vitamin B6, folate, and manganese.
This easy eggplant recipe can also be converted into a delicious eggplant parmesan sub sandwich. Just pile the eggplat slices onto a hearty Foccacia roll and top with some marinara sauce.
- 2 large eggplants
- 2-3 eggs
- 2 cups breadcrumbs
- 2 cups marinara sauce (store-bought or homemade)
- 2 cups shredded mozzarella cheese
- 1/2 cup grated Parmesan cheese
- Fresh basil leaves for garnish (optional)
- Preheat your oven to 375°F (190°C).
- Slice the eggplants into 1/2-inch thick rounds. You can peel them if you like or leave the skin on.
- In a shallow dish, whisk 2-3 eggs.
- In another shallow dish, place breadcrumbs for coating.
- Dip each eggplant slice into the beaten eggs, allowing any excess to drip off.
- Coat the eggplant slice with breadcrumbs, pressing them on gently to adhere.
- Spread a thin layer of marinara sauce on the bottom of a baking dish.
- Place a layer of the breaded eggplant slices on top of the sauce.
- Sprinkle a layer of mozzarella and Parmesan cheese over the eggplant.
- Repeat the layers until you've used up all the ingredients, finishing with a layer of cheese on top.
- Cover the baking dish with aluminum foil and bake for about 25-30 minutes, or until the cheese is bubbly and golden.
- Garnish with fresh basil leaves if desired.
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