Eggplant Parmesan is an iconic dish of Italian cuisine, originating from Southern Italy.
It is known and loved for its rich and enveloping flavor, combining eggplants, tomato sauce, Parmesan, and mozzarella.
The non-fried version retains all the authentic taste while reducing calories and fats, as the eggplant slices are not fried but baked after being breaded in cornmeal.
This cooking method significantly reduces fat and calorie content while maintaining the rich flavor and texture of the eggplants.
Tomato sauce is a fundamental element of the dish. For a healthier version, it is ideal to prepare homemade tomato sauce using fresh tomatoes, onion, olive oil, and fresh basil. The sauce is cooked until the flavors meld, resulting in a flavorful and light base for the eggplants.
This non-fried version of Eggplant Parmesan offers numerous nutritional benefits. Eggplants are a good source of fiber, vitamins (such as B1, B6, and K), and minerals (such as potassium and magnesium), and they are rich in antioxidants.
Ideal to serve as a side dish but also as an appetizer.
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- Difficulty: Easy
- Cost: Economical
- Preparation time: 20 Minutes
- Portions: 4
- Cooking methods: Electric Oven
- Cuisine: Italian
- Seasonality: All Seasons
Ingredients for Preparing Eggplant Parmesan Without Frying
- 2 eggplants
- 3.5 oz grated Parmesan
- 5.3 oz mozzarella
- 1.8 oz cornmeal
- to taste fine salt
- to taste extra virgin olive oil
- 2.2 lbs fresh tomatoes or 17.6 oz of tomato sauce
- 1/2 onion
- to taste fine salt
- to taste extra virgin olive oil
- 8 leaves basil
Tools
- 1 Mandoline
- 1 Baking Dish
- 1 Small Saucepan
- Paper Towels
Steps
To prepare the delicious Eggplant Parmesan, start by preparing the sauce. If possible, make it with fresh tomatoes, peeled and cut into pieces, or else with tomato sauce. Sauté in a bit of extra virgin olive oil, in a small saucepan, half a chopped onion and cook for about half an hour. Salt and set aside.
In the meantime, wash the eggplants thoroughly and slice them, not too thinly, with a mandoline. Lightly sprinkle both sides of the slices with salt and let them rest for about 30 minutes to remove excess water. Then pat dry with paper towels to remove the moisture and salt.
Brush each slice with a splash of oil and coat them in cornmeal. Lay them on a baking dish lined with parchment paper, and bake at 392 degrees Fahrenheit for 10 to 15 minutes. Until they are soft.
Once baked, grease a baking dish and lay the first layer of eggplant. Cover with the sauce
with mozzarella flakes, grated Parmesan, and make another layer, and so on until the ingredients are finished.
Bake for about twenty minutes at 356 degrees Fahrenheit or until the surface is golden. Once baked, let it rest for about ten minutes and serve …
And enjoy from Barbara!
Tips and Storage
Use good quality and fresh eggplants. A fresh eggplant should be firm and compact when you press it with your fingers. If it’s too soft or mushy, it means it’s too ripe and may contain too many seeds. Medium-sized eggplants tend to have fewer seeds and are less bitter than larger ones.
Leftover Parmesan can be stored in the refrigerator for 2-3 days. Reheat it in the oven to maintain crispiness.
You can freeze cooked Parmesan. Wrap it well in plastic wrap and place it in an airtight container. To reheat it, thaw in the refrigerator, then reheat in the oven.
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