If you are a fan of Italian cuisine, you’ll be thrilled to discover a fresh, healthy, and delightful twist on a classic dish – Grilled Eggplant Parmesan. This recipe is a lighter, summer-friendly version of the traditional Eggplant Parmesan, offering a unique blend of smoky, cheesy, and tangy flavors that will transport your taste buds to the heart of Italy. So, let’s dive into the world of this mouthwatering masterpiece and learn how to prepare it at home.
Health Benefits of Grilled Eggplant Parmesan
Low in Calories: Grilled Eggplant Parmesan is a low-calorie dish, making it perfect for those looking to maintain or lose weight. The main ingredient, eggplant, is known for its low calorie content.
Rich in Fiber: Eggplant is an excellent source of dietary fiber, which aids in digestion and helps maintain a healthy gut.
High in Antioxidants: Eggplants are rich in antioxidants, which protect your cells from damage by harmful free radicals.
Packed with Vitamins and Minerals: This dish is a good source of essential vitamins and minerals, thanks to the combination of eggplant, tomatoes, and cheese.
Heart-Healthy: The olive oil used in this recipe is high in monounsaturated fats, which are beneficial for heart health.
Timing
- Preparation Time: 20 minutes
- Cooking Time: 15 minutes
- Total Time: 35 minutes
Ingredients
To prepare Grilled Eggplant Parmesan, you will need the following ingredients:
- 2 medium-sized eggplants
- 3 large ripe tomatoes
- 2 cloves of garlic
- 1/4 cup of extra-virgin olive oil
- 1 cup of shredded mozzarella cheese
- 1/2 cup of grated Parmesan cheese
- Salt and pepper to taste
- A handful of fresh basil leaves
Step-by-Step Instructions for Grilled Eggplant Parmesan
Step 1- Preheat your grill to medium-high heat.
Step 2- Slice the eggplants into 1/2-inch thick rounds and the tomatoes into even slices.
Step 3- Brush both sides of the eggplant slices with olive oil and season them with salt and pepper.
Step 4- Place the eggplant rounds on the preheated grill, cook each side for about 3-5 minutes or until they have a nice char and are tender.
Step 5- While the eggplant is grilling, prepare your tomato sauce by blending the grilled tomatoes, garlic, and a bit of olive oil.
Step 6- Once the eggplants are grilled, place them on a tray and top each slice with a spoonful of the tomato sauce, a slice of mozzarella, and a sprinkle of Parmesan cheese.
Step 7- Place the tray back on the grill until the cheese is melted and bubbly.
Step 8- Garnish with fresh basil leaves before serving.
Tips and Tricks for Making It Perfectly
1- Choose the Right Eggplant: Look for medium-sized eggplants that are firm to the touch. The skin should be smooth and shiny, without any blemishes or brown spots.
2- Salt Your Eggplant: Salting the eggplant slices before grilling helps to draw out any excess moisture and bitterness, resulting in a better texture and flavor.
3- Keep an Eye on the Grill: Eggplant can go from perfectly grilled to burnt quite quickly. Make sure to keep a close eye on it while it’s on the grill.
4- Use Quality Cheese: High-quality mozzarella and Parmesan can make a big difference in the taste of your dish. If possible, opt for fresh, whole-milk mozzarella and Parmigiano-Reggiano.
5- Garnish with Fresh Basil: The aroma and taste of fresh basil complement the flavors of the grilled eggplant and tomato sauce beautifully. Don’t skip this step!
Pairing Suggestions
Grilled Eggplant Parmesan is a versatile dish that can be paired with a variety of sides:
1- Pasta: Serve your Grilled Eggplant Parmesan with a side of spaghetti or penne tossed in olive oil and garlic for a complete Italian feast.
2- Salad: A simple green salad with a lemony vinaigrette can provide a refreshing contrast to the rich flavors of the eggplant and cheese.
3- Garlic Bread: Crispy, buttery garlic bread is always a wonderful complement to any Italian dish, and this one is no exception.
Nutritional Facts
Amount Per Servings:
- Calories: 310
- Total Fat: 22g
- Saturated Fat: 8g
- Carbohydrates: 14g
- Dietary Fiber: 5g
- Sugars: 4g
- Protein: 17g
- Cholesterol: 38mg
- Sodium: 681mg
Conclusion
Grilled Eggplant Parmesan is a delicious, healthy, and easy-to-make dish that is perfect for any occasion. Whether you’re hosting a summer barbecue or preparing a weeknight dinner, this dish is sure to impress. So, fire up the grill and get ready to enjoy a taste of Italy right in your backyard.
FAQs
1- Can I make Grilled Eggplant Parmesan ahead of time?
Yes, you can grill the eggplant and prepare the tomato sauce ahead of time. Just assemble and bake when you’re ready to serve.
2- Can I use another type of cheese instead of mozzarella?
Yes, you can use other types of cheese such as provolone or fontina. However, mozzarella is traditional and gives the dish its signature gooey texture.
3- Can I use a grill pan instead of an outdoor grill?
Absolutely. If you don’t have an outdoor grill or the weather isn’t cooperating, a grill pan on the stovetop works just as well.
4- What else can I serve with Grilled Eggplant Parmesan?
This dish pairs well with a variety of sides including pasta, salad, garlic bread, or even a light soup.
5- How can I store leftovers?
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or on a stovetop skillet to maintain the crispness of the eggplant.