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Delicious and Healthy Weight Watchers Eggplant Parmesan Recipe

June 25th, 2023 · No Comments

Eggplant Parmesan is a classic Italian dish known for its rich flavors and comforting qualities. However, traditional recipes often involve deep frying and excessive amounts of cheese, which can make it a heavy and calorie-laden choice. But fear not! With a few modifications, you can enjoy a healthier and Weight Watchers-friendly version of this beloved dish. In this blog post, we’ll share a delicious recipe for Weight Watchers Eggplant Parmesan that will satisfy your cravings while keeping you on track with your wellness goals. The original WW recipe can be found on their website.

Eggplant Parmesan
Eggplant Parmesan

4 PointsTotal Time: 1 hour 45 minutes – Prep Time: 25 minutes – Cook Time: 50 minutes – Serves: 6


Ingredients

  • 6 sprays Cooking spray
  • 2 pounds, medium thickness, cut in 1/2-in-thick slices Uncooked eggplants
  • 2¾ tsp, divided Table salt
  • 1 tsp, chopped Fresh thyme
  • ¼ tsp, freshly ground Black pepper
  • 2 tsp Extra virgin olive oil
  • 2 large, finely chopped Shallots
  • 1 pinch Crushed red pepper flakes
  • 28 oz, whole plum variety Canned tomatoes
  • ¾ cup Part skim ricotta cheese
  • ½ cup, fresh, chopped Basil
  • 6 Tbsp, divided Grated Parmigiano-Reggiano
  • 2 Tbsp Panko breadcrumbs
  • ½ cup, shredded, divided Part skim mozzarella cheese

Procedure Steps

  1. Place racks in the upper and lower thirds of oven and preheat to 425°F. Line 2 large baking sheets with parchment paper. Sprinkle eggplant slices on both sides with 2 tsp salt. Place eggplant slices in colander to drain a bit of their juices, about 30 minutes. Rinse and pat dry well. Generously coat both sides of eggplant with nonstick spray and divide between prepared baking sheets, arranging in even layer. Season with thyme, 1⁄4 tsp salt, and black pepper, pressing so seasonings adhere. Roast, turning slices and rotating pans from top to bottom halfway through, until eggplant is golden brown and very tender, 20 to 25 minutes.
  2. Meanwhile, in large skillet, heat oil over medium. Add shallots and crushed red pepper and cook, stirring often, until softened, 4 to 5 minutes. Add tomatoes and 1⁄4 tsp salt and bring to boil over high heat, stirring and mashing with wooden spoon to break up tomatoes. Reduce heat to medium and cook, uncovered, stirring occasionally, until sauce thickens, about 20 minutes.
  3. In medium bowl, stir ricotta, basil, 1⁄4 cup Parmesan, and remaining 1⁄4 tsp salt. In small bowl, stir breadcrumbs and remaining 2 tbsp Parmesan.
  4. Increase oven temperature to 450°F. Lightly coat a 10-inch square baking dish with nonstick spray. Spread 1⁄2 cup sauce on the bottom of dish and top with single layer of eggplant. Dot eggplant with 1⁄2 cup ricotta. Top with 1⁄4 cup mozzarella, 10 to 12 slices of eggplant, 1 cup sauce, and remaining 1⁄2 cup ricotta. Top with remaining eggplant, 1⁄4 cup mozzarella, and sauce. Sprinkle with breadcrumbs. Bake on upper rack until top is golden and sauce is bubbly, about 15 minutes. Let stand for 5 minutes before slicing into 6 pieces.
  5. Serving size: 1 piece
Eggplant Parmesan in the pan
Eggplant Parmesan in the pan

By making a few smart swaps and adjustments, you can create a healthier version of Eggplant Parmesan that is both delicious and Weight Watchers-friendly. This recipe uses panko breadcrumbs, limits the use of cheese, and focuses on baking rather than frying, resulting in a lighter yet satisfying dish. With this revamped recipe, you can indulge in the flavors of traditional Eggplant Parmesan without compromising your health and wellness goals. Enjoy!

History and Background of Eggplant Parmesan

The history of Eggplant Parmesan, also known as Melanzane alla Parmigiana in Italian, is rooted in the culinary traditions of Italy. While the exact origins of this dish are unclear, it is believed to have originated in the region of Campania in southern Italy. Eggplant, or aubergine, is a staple ingredient in Italian cuisine, and its versatility has led to the creation of various delicious recipes, including Eggplant Parmesan.

The dish itself is not directly associated with the city of Parma, as the name might suggest. Instead, the name “Parmigiana” refers to the use of Parmigiano-Reggiano cheese, which is a key ingredient in the recipe. Parmigiano-Reggiano is a hard, aged cheese made from cow’s milk and is known for its rich and nutty flavor. It is widely used in Italian cuisine, including pasta dishes and gratins, and it adds a distinctive taste to Eggplant Parmesan.

Eggplant Parmesan is thought to have originated in the 18th or 19th century when tomatoes, another essential ingredient in the dish, were introduced to Italy from the New World. The combination of eggplant, tomatoes, cheese, and herbs created a delightful flavor profile that soon became popular in Italian households.

Traditionally, the dish involved frying slices of eggplant until golden and crispy. These fried eggplant slices were then layered with tomato sauce, Parmigiano-Reggiano cheese, and sometimes mozzarella cheese. The layers were stacked and baked until the cheese melted and the flavors melded together. The result was a hearty and satisfying dish that showcased the flavors of the Mediterranean.

Over time, variations of the recipe have emerged. Some versions include additional ingredients like basil, garlic, or oregano to enhance the taste. The dish has also been adapted to suit different dietary preferences, with healthier versions that involve baking the eggplant instead of frying it.

Eggplant Parmesan has gained popularity beyond Italy and has become a beloved dish in many parts of the world. It has become a staple in Italian-American cuisine, with countless restaurants and home cooks offering their unique interpretations of the recipe.

Today, Eggplant Parmesan continues to be cherished for its delicious combination of flavors, its comforting qualities, and its ability to showcase the versatility of eggplant in a satisfying and flavorful way. Whether enjoyed as a main course or as a side dish, this classic Italian creation continues to delight food enthusiasts around the globe.

Tags: 9x13 pan · Italian · Recipes · Weight Watchers