Calling all health-conscious comfort food lovers! This Lighter Than Air: Healthy Eggplant Parmesan with Marinara Magic is here to tantalize your taste buds without weighing you down. This recipe utilizes simple swaps and air-frying to create a healthier version of the classic Eggplant Parmesan, packed with flavor and minus the grease.
Why You’ll Love This Healthy Twist:
- Light & Crispy: Air-frying replaces deep-frying, resulting in a crispy, golden-brown exterior for the eggplant slices without all the extra oil.
- Marinara Marvel: We use a homemade marinara sauce, bursting with fresh tomatoes and herbs, for a healthy and flavorful base.
- Reduced Cheese Delight: This recipe uses less cheese compared to traditional versions, keeping it lighter while still delivering cheesy satisfaction.
- Customizable Canvas: Feel free to experiment with different vegetables like zucchini or portobello mushrooms for a change-up. You can also adjust the amount of cheese to suit your preference.
- Perfect Weeknight Meal: This dish comes together quickly and easily, making it a perfect choice for busy weeknights.
Ingredients (for 4 servings):
For the Air-Fried Eggplant:
- 1 medium eggplant, sliced into 1/2-inch rounds
- 1/4 cup whole wheat flour
- 1 egg, beaten
- 1/2 cup Italian seasoned breadcrumbs
For the Marinara Sauce:
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 (28-ounce) can crushed tomatoes
- 1/2 cup low-sodium vegetable broth
- 1 tablespoon tomato paste
- 1 teaspoon dried oregano
- 1/2 teaspoon dried basil
- Pinch of red pepper flakes (optional)
- Salt and freshly ground black pepper to taste
For the Assembly:
- 1 cup shredded part-skim mozzarella cheese
- 1/4 cup grated Parmesan cheese
Instructions:
Air-Fry the Eggplant:
- Prep the Eggplant: Preheat your air fryer to 400°F (200°C). Lightly salt the eggplant slices and let them sit for 10 minutes. This helps draw out excess moisture. Pat them dry with paper towels.
- Coating Station: Set up three shallow dishes: one with the flour, one with the beaten egg, and one with the Italian seasoned breadcrumbs.
- Coating Magic: Dredge each eggplant slice in the flour, then dip it in the beaten egg, and finally coat it evenly with the breadcrumbs.
- Air-Frying Time! Arrange the breaded eggplant slices in a single layer in your air fryer basket, making sure they don’t touch. Air fry for 10-12 minutes, or until golden brown and crispy, flipping them halfway through.
Make the Marinara Sauce:
- Sauté the Aromatics: In a saucepan over medium heat, heat the olive oil. Add the chopped onion and cook until softened, about 5 minutes. Stir in the minced garlic and cook for an additional minute.
- Simmering Symphony: Add the crushed tomatoes, vegetable broth, tomato paste, oregano, basil, and red pepper flakes (if using). Season with salt and pepper to taste. Bring to a simmer and cook for 15 minutes, stirring occasionally, to allow the flavors to meld.
Assemble and Bake:
- Preheat your oven to 375°F (190°C). Lightly grease a baking dish.
- Layer it Up: Spread a thin layer of marinara sauce on the bottom of the baking dish. Top with half of the air-fried eggplant slices. Sprinkle with half of the mozzarella cheese and Parmesan cheese. Repeat with another layer of marinara sauce, eggplant slices, and the remaining cheeses.
- Baking Bliss: Bake for 15-20 minutes, or until the cheese is melted and bubbly.
Serve and Enjoy!
Garnish your Lighter Than Air: Healthy Eggplant Parmesan with fresh basil leaves (optional) and serve with a side salad for a complete and satisfying meal.
Tips:
- If your eggplant slices release a lot of moisture while sitting with salt, squeeze out any excess before coating them.
- You can use store-bought marinara sauce for a time-saving option. Choose a low-sugar and low-sodium variety for a healthier choice.
- Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently in the oven or microwave until warmed through.
Final Thoughts:
This Healthy Eggplant Parmesan with Marinara
