Light Eggplant Parmigiana: The Perfect Recipe for a Tasty and Healthy Dinner
Eggplant parmigiana, a timeless classic of Italian cuisine, is reinvented in this recipe, offering two cooking variations to satisfy every need.
If you want a lighter and healthier dish, grilled eggplant parmigiana is the ideal choice, with tender and flavorful eggplants cooked without added oil.
For those who prefer a more intense flavor and softer texture, pan-fried eggplant parmigiana, lightly cooked with extra virgin olive oil, offers an equally delicious alternative.
Both versions maintain the authenticity of the original dish, with layers of eggplant, fresh tomato sauce, and melting cheese, but with a touch of lightness and genuineness.
Discover how to prepare a light and tasty eggplant parmigiana, perfect for a family dinner or a Sunday lunch. This eggplant parmigiana recipe will guide you step by step in preparing a dish that will win over all your guests, with useful tips and tricks for a perfect result.
I must admit that I am the first to have strong doubts when it comes to classic dishes like eggplant parmigiana, but I assure you that the result was decidedly excellent, with great satisfaction for both the palate and the waistline!
- Difficulty: Very Easy
- Cost: Cheap
- Preparation time: 15 Minutes
- Portions: 4
- Cooking methods: Grill, Stovetop
- Cuisine: Italian
- Energy 495.52 (Kcal)
- Carbohydrates 21.10 (g) of which sugars 12.24 (g)
- Proteins 27.83 (g)
- Fat 35.20 (g) of which saturated 17.42 (g)of which unsaturated 11.79 (g)
- Fibers 9.63 (g)
- Sodium 987.60 (mg)
Indicative values for a portion of 200 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
Decide how light you want to make the Eggplant Parmigiana recipe by using, for example, light mozzarella instead of regular mozzarella or reducing the amount of extra virgin olive oil.
- 1 kg eggplants
- 500 g mozzarella (choose regular or light)
- 100 g grated parmesan cheese
- coarse salt (to remove bitterness from eggplants)
- 1 kg canned tomatoes (800 g might be enough)
- 3 tablespoons extra virgin olive oil (only 2 tablespoons for a lighter version)
- 1 clove garlic
- as needed salt
- 1 pinch sugar (if tomatoes are acidic)
- A few leaves basil
Tools
- Skillet
- Bowl
- Baking Dish
Steps
For a light eggplant parmigiana, the ideal alternative is to grill the eggplants instead of frying them, but this procedure takes a bit more time. In the recipe, you’ll find both the Grilled Eggplant version and the quicker Pan-Fried Eggplant version cooked with oil but not fried.
Wash the eggplants thoroughly and dry them. Cut them into slices about 0.4 inches thick lengthwise and place them in a container, sprinkling a little coarse salt to remove the bitterness. This thickness allows the eggplants to cook evenly and maintain their texture during baking.
In the meantime, prepare the sauce by adding a tablespoon of oil, the canned tomatoes, and a garlic clove to a pot. Cook over low heat for about half an hour. Once cooked, remove the garlic.
After about 15 minutes of resting, rinse the eggplants very well to remove the salt and dry them with paper towels. Put a drizzle of oil in a non-stick pan, bring it to temperature, and cook the eggplant slices on both sides until golden. In this way, they won’t be fried but pleasantly grilled and light, and I assure you that compared to frying or grilling each slice one by one, you’ll save a lot of time.
Heat a grill or griddle well. Lightly brush the eggplant slices with extra virgin olive oil. Place the eggplant slices on the hot grill and cook for about 3-4 minutes per side until golden and tender. During cooking, you can brush the eggplants with more oil if necessary. Once grilled, place the slices on a plate and let them cool slightly before using them for the parmigiana.
Take a baking dish and make a small layer of sauce at the base. Arrange a layer of eggplants on top, then sprinkle again with sauce, parmesan, a bit of diced mozzarella, and a few basil leaves. Lay another layer of eggplants and always cover with parmesan, mozzarella, sauce, basil, and so on until the ingredients are used up. Finish with a layer of sauce and parmesan. Bake the dish at 392 °F for about half an hour.
Additional Information: Troubleshooting and Adaptations
Bitter Eggplants: Besides the salt method, an alternative is to soak the eggplant slices in milk for about 30 minutes. The milk helps neutralize the bitterness. Choose fresh and firm eggplants, as more mature ones tend to be bitter. Remove seeds from larger eggplants, as they can contribute to bitterness.
Lighter Parmigiana: Grill the eggplants instead of frying them to reduce oil content. Use light mozzarella or ricotta instead of traditional mozzarella. Prepare a light tomato sauce with less oil and without sautéing. Replace some of the mozzarella with light béchamel sauce.
Regional Variations:
Sicilian: Addition of fresh basil and sometimes hard-boiled eggs. Some use caciocavallo instead of mozzarella.
Neapolitan: Use of buffalo mozzarella, which gives a unique creaminess. Some add meatballs.
Calabrian: Addition of hard-boiled eggs, mortadella, and provola or fior di latte cheese.
Adaptations for Intolerances/Allergies:
Gluten-Free: Ensure all ingredients (breadcrumbs, cheeses) are certified gluten-free.
Lactose-Free: Use lactose-free mozzarella or plant-based cheeses.
Vegan: Replace mozzarella with vegan cheese and breadcrumbs with vegan breadcrumbs.
Origins and History of the Recipe:
The origin of eggplant parmigiana is disputed among several Italian regions, particularly Sicily, Campania, and Emilia-Romagna. The name “parmigiana” might derive from the Sicilian term “parmiciana,” which indicates the wooden slats of shutters, arranged similarly to the layers of the dish. The recipe has evolved over time, with the addition of new ingredients and regional variations. Eggplant parmigiana is a dish with deep roots in Mediterranean cuisine, celebrating the simplicity and goodness of local ingredients.
FAQ (Questions and Answers)
How can I avoid bitter eggplants?
Slice the eggplants, sprinkle them with coarse salt, and let them rest for at least 30 minutes. The salt will draw out the bitter water. Rinse the slices and dry them well before cooking.
Can I prepare parmigiana in advance?
Yes, parmigiana can be prepared in advance and reheated before serving. In fact, it’s often even better the next day!
Can I freeze eggplant parmigiana?
Yes, parmigiana can be frozen. Let it cool completely, cut it into portions, and wrap them individually in plastic wrap or airtight containers.
