Better-For-You Eggplant Parm
Growing up, Eggplant Parm was probably the only vegetarian main dish my mother served. My siblings and I didn’t care that it was a meatless dish, a rarity for us back then. We crowded around the battered kitchen table on hot summer nights and greedily tucked in. We only ate eggplant in the late summer. And, in our family, it was always fried and smothered in cheese.
This lighter, more flavorful rendition of the classic Italian-American dish hits the same nostalgic notes but skips most of the cheese. Instead of layering slabs of mozzarella with the eggplant, you’ll use dollops of a nut-based ricotta. Not only does this cut back on the saturated fat in the final dish (and thus make it more fitting in a brain-healthy dietary pattern), it adds in monounsaturated fats from the olive oil and the nuts. Plus, it allows the delicate flavor of the eggplant to really shine. Sliced into thick rounds, it cooks up crispy on the outside and creamy on the inside. The sauce is simple: ripe cherry tomatoes simmered in olive oil burst into a garlicky sauce.
The better-for-you method is easier, too. The classic dish is a labor-intensive cooking project that involves deep fried eggplant layered it into a lasagna-like casserole. Here, the eggplant slices are dredged in egg and whole-wheat panko and lightly pan-fried. Cook up just a few servings if you like. It comes together quickly on the stove-top.
Eggplant parm for everyone
The result is Eggplant Parm for everyone, whether you are fully plant-based or not. Make it entirely vegan/whole-food plant-based by omitting the egg and sprinkle of real Parm on top. Or, if you want to use real ricotta, go for the low-fat or part skim variety. To save time, use good quality marinara sauce from a jar and store-bought nut-based ricotta (like Kite Hill almond or cashew ricotta). If you want to try making your own homemade cashew ricotta (it’s easy!), follow this recipe for Lemony Cashew Ricotta. You can even make it gluten-free by coating the eggplant with almond flour or gluten free bread crumbs instead.
Eggplant: A brain-healthy vegetable-like fruit
The deep purple skin of the eggplant provides a good dose of anthocyanins, a plant pigment that protects brain cells against cellular damage. High in fiber and rich in folate, eggplant is part of the Nightshade family of fruits. Yes, eggplant is technically a fruit—a berry! And, members of this family of vegetable-like fruits have potent anti-inflammatory properties.
Nightshades do not cause inflammation for most
While some consider Nightshades pro-inflammatory, the truth is that allergies and sensitivities are very rare—less than 1% of the population. Allergies are caused by glycoalkaloids, a compound naturally produced by all nightshade plants that is mostly inactivated with cooking. This is a natural, plant-produced pesticide that helps the plant fight against pathogens, which may also be the clue to its anti-inflammatory action: it can stimulate an immune response in people.
When shopping for eggplant, be sure to choose one that’s devoid of brown spots and light for its size. Salting helps draw water from the flesh to help it cook up with a silky texture. Feel free to omit the salting step if you follow a low sodium diet.
Servings |
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- 1 large eggplant cut into ½-inch rounds
- 1 ¼ teaspoons kosher salt divided
- ¼ cup extra virgin olive oil plus more for cooking the eggplant
- 3 large garlic cloves, minced about 1 tablespoon
- 2 cups cherry tomatoes
- ½ cup white wine
- 1 large egg
- 2 tablespoons water
- 1 cup whole-wheat panko or regular bread crumbs
- 2 cups Lemony Cashew Ricotta or store-bought almond or cashew ricotta, or part-skim or low-fat ricotta
- ¼ cup grated Parmesan optional
- fresh basil leaves torn
Ingredients
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- Place the eggplant slices onto a rimmed baking sheet and sprinkle both sides with salt (about 1 teaspoon total). Let sit while you make the sauce.
- Combine ¼ cup olive oil, garlic, tomatoes, and ¼ teaspoon salt in a medium saucepan over medium-low heat, stirring often to make sure the garlic doesn’t burn. When the tomatoes start to split, after about 10 minutes, press on them with the back of a spoon, add the wine, and simmer over medium-low heat until you have a loose sauce, another 10-15 minutes. Set aside.
- Set out two pie plates. Beat the egg with 2 tablespoons of water and pour onto one pie plate. Add the bread crumbs to the other. Blot the eggplant slices thoroughly with paper towels and dip each slice in the egg/water mixture to coat. Dredge in the bread crumbs, pressing down so they adhere. Place back on the baking sheet and continue until all your eggplant slices are coated.
- In a large nonstick skillet, heat 2 tablespoons of olive oil over medium heat. Add as many eggplant slices as will fit with a little room on each side, and pan-fry until the bottom is golden brown, 5 to 7 minutes. Using long tongs, flip each slice and cook until golden on the other side. Place the eggplant back on the baking sheet while you cook as many slices as you want, adding more oil if needed.
- To serve, pour a ladle-full of sauce into shallow bowls. Add an eggplant slice, dollop with about 2 tablespoons of ricotta, and top with another piece of eggplant. Finish with a light dusting of grated Parmesan, if you wish, and fresh basil.
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