Nuts and Seeds for PCOS: Complete Guide
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Appetizer: Cheesy Eggplant Parmesan
Eggplant covered in a zesty tomato sauce and smothered in mozzarella cheese.
Prep Time: 10 mins
Cook Time: 35 mins
Total Time: 45 mins
Ingredients
1 unpeeled eggplant
1/2 cup real eggs product
1 tsp garlic powder
1 dash sea salt
1 dash coarse black pepper
1 cup crushed tomatoes
4 oz 2% milk mozzarella cheese
1 tbsp Italian seasoning
1/2 cup whole wheat flour
1 cup parmesan herb panko bread crumbs
Instructions
1. Pre-heat oven to 375° F (190° C). Spray baking sheet with non-stick spray, set to side.
2. Cut ends off of eggplant and cut into round slices approx 1/4" thick, set to side.
3. Pour 1/4 cup whole wheat flour into bowl. Pour 1/2 of egg beaters into a separate bowl. Pour 1 cup of crumbs into a separate bowl.
4. Cover one eggplant slice with flour, then dip in egg, shake off excess egg mixture, dip eggplant into crumbs and cover well. Place covered eggplant on baking sheet.
5. Repeat until all eggplant covered. Spray eggplant with non-stick spray.
6. Bake eggplant for 15 minutes, remove from oven, flip eggplant over, spray with non-stick spray and bake an additional 15 minutes.
7. Meanwhile, pour one cup canned crushed tomato into bowl, add a tablespoon of Italian seasoning, a teaspoon of garlic powder, dash of salt, dash of pepper and mix well. Warm mixture in microwave for 3 minutes on medium heat, stir well.
8. Once eggplant is completely cooked, remove from oven, add a spoon of tomato sauce over eggplant and top with mozzarella cheese. Bake an additional 5 minutes until cheese is melted.
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Nutrition Facts
Serving Size: 5
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 192 kcal | ||
| Fat 3.81 g | ||
| Carbohydrate 27.47 g | ||
| Protein 13.6 g | ||
| Iron 53 mg | ||
| Calcium 171 mg | ||
| Cholesterol 12 mg | ||
| Monounsaturated Fat 0.02 g | ||
| Polyunsaturated Fat 0.09 g | ||
| Saturated Fat 2.04 g | ||
| Sodium 415 mg | ||
| Sugar 5.11 g | ||
| Potassium 258 mg | ||
| Vitamin A 81 mcg | ||
| Vitamin C 65 mg | ||
| Fiber 6.6 g | ||
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