Since my husband is Italian, I’m always looking for healthy versions of Italian dishes that he likes. Some favorites so far have been one-pan spaghetti over cabbage noodles, zucchini lasagna and chicken cacciatore.
We had a lot of eggplant recently in the garden and CSA, and since all I’ve ever known to do with eggplant is make eggplant Parmesan … I did.
This recipe turned out really well, and the kids, who have never been huge fans of eggplant, really liked it. I figured that some of you might be missing Italian foods now that you are grain free, so this is a healthy alternative.
Easy Eggplant Parmesan Recipe
Ingredients
- 2-3 medium eggplants
- salt
- 1-2 cups tallow (or lard, or coconut oil, for frying)
- ½ cup coconut flour (or almond flour)
- ⅓ cup arrowroot powder (or more coconut flour)
- 2 TBSP Parmesan cheese (plus more for topping, optional)
- 2 cloves garlic
- ½ tsp salt
- ¼ tsp pepper
- 1 tsp basil
- 3-4 eggs
- 1 TBSP heavy cream (optional)
- 24 oz pasta sauce
- 2 cups mozzarella cheese (optional)
Instructions
- About an hour before preparing, peel eggplant and slice into ¼ to ½ inch slices.
- Place eggplant in strainer and sprinkle heavily with salt.
- Let sit for 45 mins to 1 hour. This sweats the eggplant and makes it much less bitter.
- After about an hour, rinse well with water and pat dry.
- Put lard, tallow, or coconut oil in a large skillet and turn on medium heat.
- Preheat oven to 350°F.
- Mix coconut flour, arrowroot, 2 tablespoons Parmesan, garlic, and spices in large bowl or on a large plate.
- In a medium size bowl, beat eggs with heavy cream, if using.
- Dip eggplant slices in egg mixture, then in coconut flour mixture, and place in hot oil in skillet.
- Cook approximately 4 minutes per side until browned.
- As eggplant finishes, place in a 9x13 baking dish.
- Pour pasta sauce over the eggplant and then top with Parmesan and mozzarella, if desired.
- Place in oven until cheese is melted and sauce is heated.
Nutrition
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What is your favorite healthy Italian dish? Let me know below!
Mario Batali makes the best jar sauce. Nothing bad in it. All fresh ingredients. I buy it at costco. I’m making this recipe with it right now, I’ll let you know how it turns out.
Delicious! Almond flour, Batali cherry tomato sauce, grapeseed oil for frying, and my husband’s home made raw milk asiago cheese. yum
Grapeseed oil should never be used for frying, despite what you’ve heard. Yes, it has a high smoke-point, but it’s a polyunsaturated fat which means it will oxidize quickly, which is not a good thing. Your better bet for frying is peanut oil or coconut oil. Grapeseed oil is wonderful for baking or eating raw in salads.
I always put my eggplant parmesan over a bed of fresh spinach. The piping hot eggplant cooks the spinach as it sits to a perfect doneness and the little bit of raw spinach around the edge just adds texture.
I always put my eggplant parmesan over a bed of fresh spinach. The piping hot eggplant cooks the spinach as it sits to a perfect doneness and the little bit of raw spinach around the edge just adds texture.
I love eggplant, but hubby doesn’t. Going to try this with chicken 🙂 Better get to it now while the kids are sleeping….
I never thought of using coconut flour but I’ll have to try that. Eggplant parm is one of my fav dishes. I like to use parm cheese, mozzerella, provalone and another cheese of choice. The pasta sause from Trader Joe’s is awesome. I never thought I would say something like that bc I was always against jar sause but it is good and no nasty oils in it. It’s the organic fat free one. If you want something really easy get their marinated eggplant in the frozen section (the down side it has some of those nasty oils in it) and put on some sause and fresh mozzerella and you won’t believe how good that is. blessings!!!
How about making Eggplant Dip (Greek: Melitzanosalata)? Love this recipe:
2 1/2 lb eggplants
1/4 tsp salt
3 garlic cloves, finely chopped
1/2 cup EVOO
4 Tbsp red wine vinegar
2 Tbsp chopped fresh parsley
Preheat broiler or barbecue and grill eggplants until skin is charred & flesh soft. Hold under cold running water briefly to cool, then peel skin off (don’t allow to cool too much – just cool enough to handle, or flesh will turn black). Put peeled flesh in strainer to cool completely. Roughly chop the flesh and transfer to a bowl. Add salt & garlic. Beating constantly w/ electric mixer on medium speed, gradually add the oil until all absorbed. Gradually add vinegar to taste, a bit at a time. Transfer to serving dish to chill. Before serving, garnish with parsley.
this sounds great!
I have a question for you. There have been many times when I haven’t been able to find or afford a brand of sauce that has no added ingredients. When that is the case, do you think it is better to buy a brand that has a little added sugar (say fifth or sixth ingredient out of 10) and uses olive oil or buy one that has canola/soy oil but no sugar added? I’m trying to give my kids what they want and still protect their health and I don’t know which is worse, sugar or processed oils. Thanks for the advice.
definitely a “worst of two evils” type situation, but I’d opt for a small amount of sugar over PUFAs, especially for developing kids!
Slicing the eggplant in rounds and a little thicker would allow for faux pizzas! Top with pizza sauce, mozz and your favorite toppings, easy peasy!
Yummy looking recipe.
When I make eggplant parm, I use finely ground parm to coat the eggplant, after a soak in egg and cream. Its very good. I’ve done it with chicken as well. One good trick I’ve learned when making parm, is that if you can’t make your own sauce, store-bought vodka cream sauce is usually your best bet for the least amount of carbs and fewest weird ingredients. Its pretty good baked with all the goodness of your eggplant and covered in mozzarella. Yum.
Do you make your own pasta sauce or do you buy? And if you buy, which brand(s) are acceptable?
I usually make my own… but when I run out, I buy a brand in a glass jar with no added ingredients, like Classico is one I think.
I’m Italian. I always make my own sauce. Bought sauce is not very tasty!!