Low-Carb, Grain-Free Eggplant Parmesan

Eggplant parmesan is cheesy and delicious, but it’s not usually very healthy. It’s also usually high in carbs from the thick breading on the eggplant slices. This recipe calls for baking the eggplant instead of frying it, and it cuts carbs by using flaxseed and almond meal instead of breadcrumbs to coat the eggplant. It's grain-free and gluten-free.

You can tweak this to suit your needs. Here are some options.

• Use zucchini slices instead of eggplant
• Use cooked chicken breast instead of eggplant. Flatten them before coating them
• To reduce calories and fat, use low-fat parmesan and fat-free mozzarella cheese
• If you’re not on a low-carb diet, try whole-wheat flour instead of almond meal

This recipe can be a main course. Serve it with a green salad for a light, crunchy contrast

Recipe for Low-Carb, Grain-Free Eggplant Parmesan

Makes 4 servings

Ingredients

• 2 medium eggplants, sliced in thin rounds
• 2 eggs and 2 egg whites
• 3 tablespoons of water
• ½ cup of ground flaxseed
• ½ cup of almond meal
• Salt and pepper to taste
• 1 teaspoon of onion powder
• ½ teaspoon of garlic powder
• 4 ounces of grated parmesan cheese, divided
• 2 to 3 cups of pasta sauce
• 4 ounces of grated mozzarella cheese

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Directions

1. Place the eggplant slices in a colander and sprinkle both sides with salt. Wait for 2 hours and then use paper towels to remove any extra water. 
2. Grease a baking sheet and heat the oven to 350 degrees. 
3. Mix the flaxseed, almond meal, 2 ounces of parmesan cheese, salt and pepper, onion powder, and garlic powder in a large bowl.
4. In another bowl, beat the eggs, egg whites, and water. 
5. Dip each eggplant slice in the egg mixture and then into the flaxseed mixture to coat each side, and then place the slice on the baking sheet. Continue until the slices are all coated.
6. Bake the eggplant slices for 5 minutes and then turn them over and bake for another 5 minutes.
7. Put a layer of pasta sauce into a 9 x 13 pan. Add a layer of eggplant slices and then a layer of mozzarella cheese. Repeat, and then top the dish with the remaining parmesan cheese. 
8. Bake for about 30 minutes, or until the cheese is melted and the sauce is bubbling.

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Nutrition information per serving: calories: 410; calories from fat: 250; total fat: 28 g; saturated fat: 8 g; cholesterol: 120 mg; sodium: 720 mg; total carbohydrates: 22 g; dietary fiber: 9 g; sugars: 7 g; protein: 23 g

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