Eggplant Parmigiana: A Culinary Journey
Eggplant Parmigiana, an Italian culinary delight, has captivated taste buds for centuries. Its origins can be traced back to the southern region of Italy, particularly Sicily and Campania. This dish showcases the perfect union of tender eggplant, savory tomato sauce, and rich melted mozzarella cheese.
Nutritional Benefits
Beyond its irresistible taste, Eggplant Parmigiana offers a range of nutritional benefits. One cup serving provides approximately:
- Calories: 302
- Protein: 14 grams
- Fat: 19 grams
- Carbohydrates: 20 grams
- Fiber: 3 grams
- Sugar: 4.2 grams
The dish is a good source of dietary fiber, essential for digestive health. It also contains significant amounts of protein, important for building and maintaining muscle mass.
Crafting the Perfect Eggplant Parmigiana
Creating a delectable Eggplant Parmigiana requires careful preparation and attention to detail. Here's a step-by-step guide to help you achieve culinary success:
Ingredients:
- 1 large eggplant, sliced into 1/2-inch rounds
- 1 cup all-purpose flour
- 2 large eggs
- 1 cup panko breadcrumbs
- Salt and pepper, to taste
- 1 (28-ounce) can tomato sauce
- 1 cup shredded mozzarella cheese
- 1/2 cup grated Parmesan cheese
Instructions:
- Prepare the Eggplant: Sprinkle salt on both sides of the eggplant slices and let them rest for 30 minutes. This will draw out excess moisture and help prevent sogginess.
- Dredge the Eggplant: Dredge the eggplant slices in flour, then dip them into the beaten eggs, and finally coat them with panko breadcrumbs. Season with salt and pepper.
- Fry the Eggplant: Heat vegetable oil in a large skillet over medium heat. Fry the eggplant slices until golden brown on both sides, about 2-3 minutes per side.
- Assemble the Casserole: Spread a thin layer of tomato sauce in the bottom of a 9x13 inch baking dish. Arrange the eggplant slices in a single layer over the sauce. Top with the remaining tomato sauce, mozzarella cheese, and Parmesan cheese.
- Bake: Bake the casserole in a preheated oven at 375°F (190°C) for 30-35 minutes, or until the cheese is melted and bubbly.
- Serve: Let the Eggplant Parmigiana cool slightly before serving. Garnish with fresh basil or parsley for an extra touch of flavor.
Tips for Success:
- Choose the right eggplant: Opt for small to medium-sized eggplants that are firm and heavy for their size.
- Don't skip salting the eggplant: This step helps remove excess moisture and prevents a soggy texture.
- Use quality ingredients: Fresh, flavorful ingredients make all the difference. Opt for homemade tomato sauce if possible.
- Don't overcook the eggplant: Overcooked eggplant will be tough and chewy.
- Let it rest before serving: Allow the Eggplant Parmigiana to cool slightly before serving. This allows the flavors to meld and the casserole to settle.
Conclusion
Eggplant Parmigiana is a culinary masterpiece that combines the vibrant flavors of Italy. Its nutritional benefits and ease of preparation make it a perfect dish for any occasion. Whether you're a seasoned chef or a culinary novice, this guide will help you create a mouthwatering Eggplant Parmigiana that will impress your taste buds and leave you wanting more.
How many calories are in Eggplant Parm?
Each 1 cup of Eggplant Parm contains 302 calories.
Eggplant Parm Nutritional Information
| Nutrient | Amount per 1 cup (194g) |
|---|---|
| Calories | 302 Calories |
| Protein | 14g |
| Fat | 19g |
| Saturated Fat | 7g |
| Cholesterol | 0.08mg |
| Carbohydrates | 20g |
| Dietary Fiber | 3g |
| Sugar | 4.2g |
| Sodium | 0.639mg |
| Potassium | 0.2532mg |
| Calcium | 0.284mg |
| Iron | 0.0017mg |