One of my favorite Italian American dishes is eggplant parmigiana. My boyfriend pretty much lives for its chicken equivalent. Since one of my resolutions for 2012 was to cook more, I took it upon myself to make healthy versions of these two Italian American classics. Both recipes generally call on milk and eggs to bathe the chicken or eggplant in. Both recipes also call for several tablespoons of olive oil, which can boost the calories in the dishes.
To remake these dishes into something more healthy and diet friendly, I nixed the oil, milk and eggs. I also used low fat mozzarella for the Chicken Parm dish, and vegan cheese for mine. The end result? Keep reading to find out.
Chicken Parmigiana
♣ 2 chicken breast or more, depending on how many people you are serving. Clean and beat chicken flat with a meat hammer if you can’t buy them pre-beaten.
♣ 1 Container of non-fat Greek yogurt
♣ 1 TBS of Dijon mustard
♣ Seasoned bread crumbs
♣ Whole wheat rigatoni or at least pasta that has been fortified with fiber
♣ 1 bottle of tomato sauce
♣ 1/2 cup of diced onions
♣ Seasons- Salt, pepper, basic, and garlic powder
♣ 1 cup of shredded low fat mozzarella
♣ Cooking spray
♦ (optional) 1 TBS of brown sugar or honey/agave
Directions
1. Mixed yogurt and mustard in a bowl. Add 3 shakes of basil. Preheat oven for 350°.
Greek yogurt adds moisture, and is super thick.
2. After cleaning chicken, dip it into the yogurt mixture, then coat in bread crumbs.
I really don't like touching raw meat, but for the sake of love...
3. Spray a frying pan with cooking spray, place it on a medium to high heat, then add chicken breast. Flip over after 3-4 minutes.
By using cooking spray, you save more than 300 calories
4. While chicken is frying, place tomato sauce in a baking dish. Mix in the onions, a few dashes of basil, garlic powder, and some salt and pepper to taste. You can also add 1 TBS of brown sugar or a drizzle of honey or agave to cut the acidity. This is an old trick an ex taught me.
5. Once chicken is finished frying, place into the baking dish with the sauce. Place this in over for 35 minutes, uncovered.
6. While chicken is baking, boil water for the pasta. Add some olive oil and salt to the water. Once the water is boiled, add pasta. I know you probably know how to go about this step, but just in case…
If you're going to have white pasta, aim to buy the kind that has added fiber.
7. Drain pasta once it is cooked. Take out chicken from oven (once 35 minutes is up) and sprinkle with cheese. Place back in oven for 5 more minutes.
8. Take chicken out of oven. Take some of the sauce and place it on the pasta (that you’ve placed in a bowl or dish for individual eating), then top with chicken.
I used a brand of sauce called Rao's Homemade sauce. I LOVE it!
FYI: If you cut into chicken and it's pink, pop it back into oven.
Sorry about the messy photo. I'm still working on my photog skills.
My boyfriend was pleased overall. I’m not into the whole meat thing, but the sauce was superb!
Eggplant Parmigiana
Ingredients
♣ 1 medium sized eggplant
♣ 1 bottle of tomato sauce
♣ 1/2 cup of onions
♣ 1 package of veggie cheese
♣ 1/2 cup of veggie parm
♣ Breadcrumbs
♣ Cooking spray
♦ Seasonings- salt, pepper, basil, and brown sugar or honey to cut the acidity of sauce
Directions:
1. Preheat oven at 350°. Cut eggplant into circles, and place into a bowl of cold water.
To be totally real, I have no idea why people do this, but…
2. Spray frying pan with cooking spray and place on medium to high heat.
3. Take eggplant pieces out of water and spray each piece with cooking spray.
4. Coat sprayed eggplants in breadcrumbs, then place in frying pan for 3 minutes on each side.
5. While they are frying, place sauce, onions and spices into a baking dish.
6. Add fried eggplants into baking dish.
Eggplants have fiber, and manganese. They also have a firm, meat-like texture.
7. Cover eggplant with veggie cheese, and veggie parmigiana. Feel free to top it all off with a sprinkle of additional breadcrumbs, and basil.
If you don't like soy cheese, try rice cheese.
8. Place into oven and bake for 30 minutes.
The finished product!
This was my first time making this dish, and I pretty much invented the recipe. I’m very proud of myself. The eggplant was soft around the edges, but still a little firm, which I like. When veggies are too mushy I worry that I’ve cooked all the nutrients out of them.
Next time I make this dish, I will add the cheese closer to the end of the baking time. I think it got a little burnt. Plus side? When my boyfriend walked into the kitchen he said, “It smells good.” This is a huge compliment, as he often thinks the food I eat smells like boo.
Pair this meal with a nice side salad and you have a complete meal.
Want me to try to remix a favorite dish for you? Write me at ask4thegurl@gmail.com and I will do my best to dazzle you with my culinary efforts.
