Light Eggplant Parmigiana: The No-Fry Recipe That's a Win-Win
Eggplant parmigiana is a classic Italian dish, beloved by all for its rich flavor. The traditional version is fried, which makes it heavy.
This light recipe eliminates frying and uses baking or grilling, preserving the flavor and reducing calories. The result is a light, digestible, and delicious parmigiana, perfect for those following a balanced diet.
It can be prepared in advance and reheated before serving, and is ideal for a summer lunch or a family dinner.
Light Eggplant Parmigiana: Here's the Recipe
This recipe is designed for those seeking a light yet flavorful vegetarian dish. It's naturally gluten-free if you omit the breadcrumbs or use gluten-free breadcrumbs. You can add grilled zucchini or mushrooms for a richer flavor. Serves 4:
3 medium aubergines (about 1 kg) 400 g tomato puree 200 g mozzarella (or fiordilatte) in slices 50 g grated parmesan cheese 1 clove garlic Fresh basil to taste Extra virgin olive oil to taste Salt and pepper to taste Breadcrumbs to taste (optional, for gratinating)
The step-by-step process
I start by washing the eggplant and cutting it into slices about ½ cm thick. I sprinkle them with salt and let them rest in a colander for 30 minutes. After 30 minutes, I rinse them and dry them thoroughly with a kitchen towel. I preheat the oven to 200°C. I arrange the eggplant slices on a baking sheet lined with parchment paper, brush them with a drizzle of oil, and bake them for 15-20 minutes, turning them halfway through. Alternatively, I grill them on a hot griddle for 3-4 minutes per side.
Meanwhile, I prepare the sauce: in a pan, I sauté the garlic with a drizzle of oil, add the tomato puree, salt, pepper, and a few basil leaves. I cook for 10-15 minutes. Now I assemble the parmigiana: on the bottom of a baking dish, I pour a little sauce, then a layer of eggplant, a layer of mozzarella, a sprinkling of Parmesan, and a few basil leaves. I repeat the layers until I've used up all the ingredients, finishing with sauce, Parmesan, and, if desired, a sprinkling of breadcrumbs.
Bake at 180°C for 25-30 minutes, until golden brown and the cheese is melted. Let it rest before serving.
