Wednesday, September 4, 2013

[Healthy_Recipes_For_Diabetic_Friends] RE: Eggplant Parmesan - 26.8g Carbs, 4.8g Fiber

 

Using all the same ingredients MINUS the bread crumbs the nutrition is as follows:


Servings: 10

Serving Size: 257 g (257 g = 9.06 oz // 9.06 oz = 1.13 cups)

Nutrition per Serving:

284 Calories,  139 Calories from Fat, 15.5g Total Fat, 8.4g Saturated Fat, 0g Trans Fat, 97mg Cholesterol, 698mg Sodium, 18.3g Total Carbs, 4.9g Dietary Fiber, 8.7g Sugars, 18.9g Protein

Vitamin A 18% - Vitamin C 9% - Calcium 41% - Iron 12%

Nutrition Grade: B

 

Good points:

·                                 High in calcium

·                                 High in phosphorus

·                                 High in selenium

·                                 Very high in vitamin B6

·                                  

Bad points:

·                                 High in saturated fat

·                                 High in cholesterol



--- In healthy_recipes_for_diabetic_friends@yahoogroups.com, <jazzbo20@bellsouth.net> wrote:


How many carbs would there be if the panko crumbs were not used?
Wirey hugs and love and xxx and licks from Janet, Bobby and Campbell
----- Original Message -----
Sent: Wednesday, September 04, 2013 12:08 PM
Subject: [Healthy_Recipes_For_Diabetic_Friends] Eggplant Parmesan - 26.8g Carbs, 4.8g Fiber

Eggplant Parmesan - 26.8g Carbs, 4.8g Fiber

From: Kathy Kitchens Downie, RD, Cooking Light - SEPTEMBER 2010
Use whole-wheat panko in this Italian recipe; the regular type became soggy in a test.
Total: 1 Hour, 45 Min  
Servings: 10

  --> Eggplant
2 large eggs, lightly beaten
1 Tbsp water
2 cups whole-wheat panko (Japanese breadcrumbs)
1/4 cup (1 z) grated fresh Parmigiano-Reggiano cheese
2 (1-lb) eggplants, peeled and cut crosswise into 1/2-inch-thick slices
Cooking spray

  --> Filling
1/2 cup torn fresh basil
1/4 cup (1 oz) grated fresh Parmigiano-Reggiano cheese
1/2 tsp crushed red pepper
1 1/2 tsp garlic, minced
1/4 tsp salt
1 (16-oz) container part-skim ricotta cheese
1 large egg, lightly beaten

  --> Remaining ingredients
1 (24-oz jar) premium pasta sauce
1/4 tsp salt
8 oz thinly sliced mozzarella cheese
3/4 cup (3 oz) finely grated fontina cheese

1. Preheat oven to 375 degrees F.

2. To make eggplant, combine 2 eggs and 1 tablespoon water in a shallow dish. Combine panko and 1/4 cup Parmigiano-Reggiano in a second shallow dish. Dip eggplant in egg mixture; dredge in panko mixture, pressing gently to adhere and shaking off excess. Place eggplant 1 inch apart on baking sheets coated with cooking spray. Bake at 375 degrees F for 30 minutes or until golden, turning once and rotating baking sheets after 15 minutes.

3. To make filling, combine basil and next 6 ingredients (through egg).

4. To assemble, spoon 1/2 cup pasta sauce in bottom of a 13 x 9-inch glass baking dish coated with cooking spray. Layer half of eggplant slices over pasta sauce. Sprinkle eggplant with 1/8 teaspoon salt. Top with about 3/4 cup pasta sauce; spread half of ricotta mixture over sauce, and top with a third of mozzarella and 1/4 cup fontina. Repeat layers once, ending with about 1 cup pasta sauce. Cover tightly with aluminum foil coated with cooking spray. Bake at 375 degrees F for 35 minutes. Remove foil; top with remaining third of mozzarella and 1/4 cup fontina. Bake at 375 degrees F for 10 minutes or until sauce is bubbly and cheese melts; cool 10 minutes.

Servings: 10
Nutrition per Serving:
318 Calories, 15.1g Fat, 8.2g Saturated fat 2.7g Monounsaturated fat, 0.6g Polyunsaturated fat, 19.3g Protein, 26.8g Carbs, 4.8g Fiber, 99mg Cholesterol, 1.6mg Iron, 655mg Sodium, 365mg Calcium

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