Eggplant parmesan (we call it just parmigiana) is one of those typical Italian dishes that are too good to give up entirely. That tangy mix of eggplant and tomatoes is so mouthwatering that it’s hard to stop at a single portion. What is certain is that it’s a dish not only full of flavor, but also full of calories. And yet, who can turn down the Italian tradition’s best offerings? Solution: prepare a light and tasty eggplant parmesan.
Underlying it all
One of the main ingredients of eggplant parmesan is the eggplant, and the original recipe says that it must be fried. But if 4 ounces of fried eggplant are about 220 calories, the same amount of grilled eggplant is only 60. That’s why when we want to prepare a light eggplant parmesan, we have to give up the traditional fried eggplant and settle for its grilled version. Which is meaty and tasty and shouldn’t be undervalued.
Keep an eye on your seasonings
The traditional recipe uses oil for frying and oil for preparing the sauce and greasing the baking dish well. For a light version we need to be more careful. OK, no more oil for frying, but it must also be dosed carefully in the pan for the tomato sauce and the baking dish. The recommended dose is one teaspoon for each step.
Lighter Eggplant Parmesan recipe
Serves 6
Ingredients:
2.2 lbs. (about 4) eggplants
28 oz. fresh tomato sauce
1 lb. fat-free mozzarella
1 onion
basil
extra-virgin olive oil
fine and coarse salt
Method:
Peel the onion, slice and sauté it in a saucepan with a teaspoon of olive oil and half a cup of water for 2-3 minutes, then add the tomato sauce and a pinch of fine salt and sugar. Add a dozen basil leaves and cook over low heat for about 40 minutes.
Cut the ends off the eggplants, then slice them lengthwise into 3-4 mm thick slices. Arrange them in layers in a colander, sprinkle them with coarse salt and place a weight on top – a few plates will also work. Let them drain well for 30 minutes. Dry the eggplant on paper towels, removing the salt, and grill them on a hot griddle until they are well cooked. Be careful during this step: make sure you don’t burn them, because the final dish will have a slightly bitter taste.
Brush the bottom of a baking dish with a teaspoon of extra-virgin olive oil and place the eggplant on the bottom slightly overlapping each other, then cover with part of the tomato sauce. Place a few basil leaves on top along with some diced light mozzarella. Continue until you’ve finished all the ingredients, then bake at 350 °F for 30 minutes. Remove from the oven and allow to cool before serving.