Healthy Vegetarian Parmigiana

Friday, January 31, 2020, in Nutrition, Recipes by

This healthy vegetarian parmigiana is far lower in fat and kilojoules than the original and still with all the yummy flavours.

This recipe is vegetarian, gluten free, high protein and freezable. Serves 4. Each serve contains 1124 kJ (270 cals), 14g carbs, 12g protein , 16g fat and 6.5 g fibre.

 

INGREDIENTS

1 large eggplant sliced into large discs, 1-2cm thick
2 zucchinis, sliced
250g ricotta
1 tbsp extra virgin olive oil
500g passata
2 tsp oregano or mixed herbs
1 cup fresh basil leaves
¼ cup pine nuts
80g feta cheese, crumbled

 

 

METHOD

1. Preheat oven to 180˚C.
2. Drizzle oil into the base of a medium-sized baking dish. Add the half the passata sauce and then arrange half the zucchini and eggplant.
3. Sprinkle one teaspoon of dried herbs, half the ricotta cheese, half the feta and half a cup on basil on top.
4. Repeat with the final layer of remaining passata, zucchini, eggplant, herbs, ricotta, basil and sprinkle with feta cheese and finish with pine nuts.
5. Cover with foil. Bake for 45 minutes. Remove foil and bake for a further 15 minutes or until cheese is golden. Serve with side salad or sweet potato mash, or wholegrain dinner roll.

Notes:

  • Leftovers refrigerated for up to 3 days.

  • Store in an air-tight container and freeze for no longer than 2 months.

 

The Right Balance is a health and nutrition communications consultancy specialising in media and public relations, copywriting, health speaking, recipe development and corporate and community wellness initiatives.

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