Recipe: Eggplant and Broccolini Parmesan

No need to book a trip to Italy to enjoy this twist on a classic. With a surprise ingredient, broccolini adds a splash of green and a whole lot of health benefits.

Ingredients

Eggplant Parmesan

• 1 eggplant, about 1/2 pound
• 1 egg
• 3 1/2 tablespoons 2% milk
• 1/2 cup all-purpose flour
• 1/4 cup breadcrumbs
• 1 tablespoon olive oil
• 3/4 cup marinara sauce, see recipe
• 1/2 cup low-fat mozzarella cheese, shredded
• 1 tablespoon Parmesan cheese, grated
• 1 1/3 cups cooked angel hair pasta
• 2 cups cooked broccolini

Marinara sauce

• 1 cup onion, chopped
• 1 tablespoon garlic, minced
• 1/2 tablespoon fresh oregano, finely chopped
• 1/2 tablespoon fresh basil, finely chopped
• 1/2 teaspoon ground dried thyme
• 1/2 teaspoon ground coarse black pepper
• 1/4 teaspoon red chili pepper flakes
• 1 teaspoon olive oil
• 6 1/4 cups canned diced tomatoes
• 3/4 cup vegetable stock
• 1 bay leaf
• 2 teaspoons parsley, freshly chopped

Directions

1. In a large saucepan, sauté onion, garlic, oregano, basil, thyme, black pepper and red pepper flakes in olive oil until onions are soft. Add diced tomatoes and bring to a simmer.
2. Add remaining ingredients except for parsley and bring to a boil. Reduce heat and simmer for 1 1/2 to 2 hours stirring frequently. Stir in parsley.
3. Next, prepare the eggplant. Preheat oven to 400 F. Cut eggplant into 8 slices, each slice 1/4-inch thick. In a small bowl, beat egg with milk.
4. Dredge eggplant slices in flour, then in egg-milk mixture and then in breadcrumbs.
5. In a large sauté pan, sauté eggplant in olive oil over medium-high heat for 3 to 5 minutes on each side. Transfer cooked eggplant slices to a baking dish.
6. Top with marinara sauce and sprinkle cheese over top. Place in oven and cook for a few minutes until cheese is melted and bubbly.
7. Serve two eggplant slices with 1/3 cup cooked pasta, and 1/2 cup cooked broccolini.

Ingredient health benefits

• Eggs: An excellent, budget-friendly source of nutrition, eggs are packed with vitamins — like vitamin B12, vitamin E, vitamin A and folate. They also have lutein, a carotenoid that promotes eye health, and vegetarian-friendly protein to fuel your cells. When choosing the type of eggs you want to buy, consider opting for organic and pasture-raised eggs, which typically have more lutein and less cholesterol than traditional kinds.
• Olive oil: Ever heard the phrase, “Old is gold”? It certainly applies to this ancient ingredient, the benefits of which are still being studied today. What we do know is that olive oil lowers “bad” (LDL) cholesterol while raising your “good” (HDL) cholesterol. It’s also loaded with heart-healthy monounsaturated fats and vitamins, like vitamin K and vitamin E. Olive oil has beta-carotene, too, an inflammation-fighting antioxidant that your body converts into vitamin A to support your eyes and vision. And while all olive oil is nutritious, extra virgin olive oil (EVOO) is the best of the best, with the highest concentration of benefits.
• Cheese: This beloved dairy product is rich in omega-3s and minerals like calcium, zinc and selenium, which strengthen your bones, boost your immunity and keep your thyroid healthy. Casein and whey are complete proteins in cheese that might protect your oral health by fighting bad bacteria. And Parmesan, in particular, is full of probiotics, which promote a happy gut.
• Onions: They may not be the most glamorous of foods, but there’s a treasure trove of perks in all those tear-jerking layers. Onions have prebiotics to feed the good bacteria that live in your gut, as well as fiber, vitamin C and flavonoids to bolster your immune system and suppress inflammation. A flavonoid called quercetin might also help protect you from heart disease.
• Garlic: Let’s face it, garlic is underrated. So underrated that you may not know it’s considered a superfood. Eating garlic on the reg may help support your heart health by lowering your blood pressure (though research is ongoing). It also has compounds that might kill off bacteria — we’re talking the nasty kind that can hitch a ride on your meal and make you very sick, like Salmonella.
• Black pepper: A spice with substance, black pepper improves your body’s ability to absorb certain nutrients from other foods. It also adds flavor that can keep you from feeling the need to bring on the salt, and it may help reduce inflammation when combined with turmeric and ginger.
• Tomatoes: Like garlic, these savory fruits are so common that it’s easy to overlook what they have to offer. Including tomatoes in your well-balanced diet can lower your cholesterol levels and provide immunity-strengthening vitamin C. Carotenoids, like lycopene and beta-carotene, which are found in tomatoes, help keep your heart healthy, and lycopene may also protect your skin from sunburns.

Nutrition information (per serving)

Makes 4 servings

Calories: 380
Protein: 15 g
Carbohydrates: 56 g
Fat: 10 g
Cholesterol: 63 mg
Sodium: 310 mg
Fiber: 6 g

— Recipe courtesy of Speaking of Women’s Health.