Another yummy and nutritional vegetable is ready to take over your kitchen! Since it is full of so many health benefits, it is a great vegetable to sneak into food, but remember, though it has a similar consistency to a zucchini or summer squash, it has a much more potent and robust flavor profile. Try out some of these recipes and see how great of an addition eggplant is to your diet!
- Eggplants are very high in antioxidants and protect the body from damage caused by free radicals. Antioxidants can also prevent chronic diseases like heart disease and cancer
- Eggplants are also rich in anthocyanins, another form of antioxidants which gives the bright purple color
- Eggplants are a great way to keep your blood sugar in control due to being high in fiber
- Another benefit of the fiber and it being low in calories is that eggplant is a great aid to weight loss
Recipes:
Classic Eggplant Parmesan (asimplepalate.com)
- 2 large Eggplants
- 1/2 cup All-Purpose Flour
- 3 Eggs
- 1/4 cup Olive Oil
Homemade Breadcrumbs
- 6 Bread Slices
- 1/2 cup Parmesan Cheese
- 2 teaspoons Italian Herb Blend
- 1 teaspoon Garlic Powder
- 1/2 teaspoon salt and pepper
Toppings
- 1 1/2 cups Marinara
- 1 lb Mozzarella Cheese
- 1/3 cup Parmesan Cheese
- 1-2 tablespoons fresh Basil
- 1 teaspoon fresh Oregano
- Slice eggplant: remove stem from eggplant then slice into 1/4-1/2 inch thick slices.
- Sweat eggplant: arrange slices on pan and sprinkle with coarse salt on both sides. Let sit and "sweat" excess moisture for 10 minutes. Pat firmly with paper towels to dry eggplant thoroughly (wipe off salt as well).
- Breadcrumbs: toast slices of bread. Then chop in food processor until consistency is crumbs. Mix breadcrumbs in a bowl with garlic powder, salt & pepper, Italian herbs, and shredded parmesan cheese. Tip: If you are not making your own breadcrumbs, use 1 1/2 cups of store-bought breadcrumbs instead.
- Bread eggplant: arrange three bowls containing whisked eggs, flour, and breadcrumb mixture. First, coat eggplant in flour on both sides, then dip into eggs, and then dip into breadcrumbs – pack onto eggplant and then gently shake off excess crumbs. Wipe hands with paper towel then repeat. Tip: if baking eggplant instead of frying, brush a sheet pan with 1-2 Tablespoons of oil and arrange breaded eggplant onto pan as you coat them.
- Pan frying method: in a skillet pan, add 1-2 Tablespoons of oil at a time, and cook breaded eggplant for 2-3 minutes on each side until golden brown. Lay on paper towels to soak up excess oil. Repeat until all eggplant has been fried.Baking method: instead of pan frying you can also bake the eggplant to use less oil. Preheat oven to 350F and arrange breaded slices onto sheet pan that is brushed with 1-2 Tablespoons of olive oil. Bake for 25 minutes until golden.
- Assemble: in a large casserole dish, spread a thin layer of marinara on the bottom. Then layer: eggplant slices, mozzarella, a spoonful of marinara, and shredded parmesan. Repeat an additional layer on top.
- Bake: Then bake at 400F uncovered for 30 minutes until cheese is browned and melted. Top with chopped fresh basil & oregano, and serve!
Sauteed Eggplant (wholesomeyum.com)
- 1 medium Eggplant
- 1/2 teaspoon Garlic Powder
- 1/4 teaspoon Salt
- 1/4 teaspoon Black Pepper
- 1/4 cup Olive Oil
- Slice the eggplant crosswise to make circles, about 1/4 inch (6 mm) thick. Cut off the leafy end only after you are done slicing, so that you'll have more to grab onto as you slice. If the slices are damp, pat them dry.
- Sprinkle the eggplant slices on both sides with garlic powder, sea salt, and black pepper.
- Heat 2 tablespoons of olive oil in a 12-inch skillet over medium-low to medium heat. Working in batches, add the eggplant slices in a single layer. Saute eggplant for 3-6 minutes per side, until soft, browned, and caramelized on both sides. Repeat with the remaining eggplant slices, adding about 1-2 tablespoons of oil per batch.
Eggplant Casserole (girlgonegourmet.com)
- 2 tablespoons Butter
- 2 tablespoons Olive Oil
- 1 large Diced Onion
- 2 Garlic Cloves
- 1 Diced Yellow Pepper
- 2 Portabello Mushroom Caps
- 3 large Tomatoes
- 1 tablespoon fresh Parsley
- 1 tablespoon fresh Basil
- 1/2 tablespoon fresh Thyme
- 1/4 cup Vegetable Oil
- 2 medium Eggplants
- 1 tablespoon Salt
- 1 tablespoon Flour
- 1/2 cup Parmesan Cheese
- 4 ounces fresh Mozzarella
- Preheat the oven to 375°F. Coat a 2 1/2-quart casserole dish with cooking spray.
- In a large skillet heat the butter and olive oil over medium-low heat. Add in the onions and cook for 3 minutes or so (don’t let them brown). Add in the peppers and garlic and continue to cook for an additional 3 minutes. Add in the mushrooms and cook them until they start to release their moisture (about 3 to 4 minutes). Finally, add in the tomatoes and herbs and allow to simmer for a couple of minutes. Remove the mixture to a large bowl and set aside.
- In the same skillet, heat the vegetable oil and then add the eggplant and salt. Allow the eggplant to cook until it’s browned, stirring frequently. Once lightly browned add in the flour and stir. Add the tomato mixture and stir everything together and bring it to a simmer.
- Spoon in 1/3 of the vegetable mixture into the prepared baking dish. Top it with some Parmesan cheese and a few slices of mozzarella. Spoon more of the veggies on top of the cheese followed by more cheese. Spoon in the last of the mixture and top it all of with a layer of cheese on top.
- Bake the casserole for 30 minutes. Allow the casserole to stand a few minutes before serving.
