Eggplant Parmesan with Chia Seeds

Eggplant Parmesan

with Chia Seeds

2 Servings
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600 Calories Or Less
Coming in at 600 calories or less per serving, these recipes are ideal for those choosing to monitor their caloric intake without sacrificing flavor. The US Food & Drug Administration uses 2000 calorie daily intake for general advice. The 600 calorie cap equates to 30% of the total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
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From the Test Kitchen

Chia (of Chia Pet fame) is actually an edible plant in the mint family. The seeds, long-touted for their health benefits, have a unique property. When combined with water, they “blossom”—absorbing water and creating an almost gel-like coating. In this recipe, you’ll be using them as the binder in eggplant Parmesan. They’ll make sure the breadcrumbs stick to your eggplant slices during the cooking process, creating crispy, golden rounds.

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  • Nutrition
    PER SERVING
  • Calories
    700 Cals (est.)
fresh
ingredients
Eggplant Parmesan with Chia Seeds
Title
  • 1 8 Ounces Mozzarella Cheese
  • 3 cloves Garlic
  • 1 bunch Basil
  • 1 Eggplant
  • 1 Tbsp Chia Seeds
  • 1 Yellow Onion
  • 1 28-Ounce Can Crushed Tomatoes
  • 1 cup Panko Breadcrumbs
  • ½ cup All-Purpose Flour
  • ¼ cup Grated Parmesan Cheese
time-saving
tips & techniques
Parmesan Cheese
step-by-step
instructions
Cook Along Triangle Created with Sketch.
Prepare the ingredients:
1 Prepare the ingredients:

Preheat the oven to 450°F. Wash and dry the fresh produce. Cut the mozzarella into ¼-inch-thick slices. In a medium bowl, combine the chia seeds with ½ cup water. Let the mixture stand until thickened and gelatinous. Peel and mince the garlic. Pick the basil leaves off the stems; discard the stems. Cut off and discard the stem and bottom of the eggplant; slice the eggplant into ½-inch-thick rounds. Peel and small dice the onion.

Make the sauce:
2 Make the sauce:

In a medium pot, heat 2 teaspoons of olive oil on medium-high until hot. Add the onion and garlic; season with salt and pepper. Cook, stirring frequently, 3 to 5 minutes, or until softened. Stir in the tomatoes. Bring the mixture to a boil. Once boiling, reduce the heat to medium-low. Cook, stirring occasionally, 12 to 15 minutes, or until slightly thickened. Remove from heat; season with salt and pepper to taste.

Bread the eggplant:
3 Bread the eggplant:

While the sauce simmers, place the flour and panko breadcrumbs into 2 separate shallow bowls. Working one at a time, completely coat each eggplant round in flour, then a thin layer of the chia mixture, then breadcrumbs. Place the breaded eggplant onto a sheet pan or plate. Repeat with the remaining eggplant slices.

Cook the eggplant:
4 Cook the eggplant:

While the sauce continues to simmer, in a large pan (nonstick, if you have one), heat a thin layer of olive oil on medium-high until hot. When the oil is hot enough that a few breadcrumbs sizzle immediately when added to the pan, add the coated eggplant rounds in a single layer. (To avoid overcrowding the pan, you may need to work in batches.) Cook 3 to 5 minutes per side, or until golden brown. Transfer the cooked eggplant rounds to a paper towel-lined plate and immediately season with salt.

Assemble the dish:
5 Assemble the dish:

Spread a thin layer of tomato sauce into an oven-safe baking dish, (preferably 10 x 7, high-sided). Evenly distribute the cooked eggplant rounds into the dish, then top with the tomato sauce, mozzarella cheese and all but a pinch of the basil (save the rest for garnish). Evenly sprinkle with the Parmesan cheese.

Bake the dish:
6 Bake the dish:

Bake 15 to 18 minutes or until lightly browned and bubbly. Remove from the oven and let stand for at least 2 minutes to cool. Garnish with the remaining basil leaves (roughly chopping just before adding). Enjoy!

Tips from Home Chefs

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Eggplant Parmesan

Prepare the ingredients:
1 Prepare the ingredients:

Preheat the oven to 450°F. Wash and dry the fresh produce. Cut the mozzarella into ¼-inch-thick slices. In a medium bowl, combine the chia seeds with ½ cup water. Let the mixture stand until thickened and gelatinous. Peel and mince the garlic. Pick the basil leaves off the stems; discard the stems. Cut off and discard the stem and bottom of the eggplant; slice the eggplant into ½-inch-thick rounds. Peel and small dice the onion.

2 Make the sauce:

In a medium pot, heat 2 teaspoons of olive oil on medium-high until hot. Add the onion and garlic; season with salt and pepper. Cook, stirring frequently, 3 to 5 minutes, or until softened. Stir in the tomatoes. Bring the mixture to a boil. Once boiling, reduce the heat to medium-low. Cook, stirring occasionally, 12 to 15 minutes, or until slightly thickened. Remove from heat; season with salt and pepper to taste.

Make the sauce:
Bread the eggplant:
3 Bread the eggplant:

While the sauce simmers, place the flour and panko breadcrumbs into 2 separate shallow bowls. Working one at a time, completely coat each eggplant round in flour, then a thin layer of the chia mixture, then breadcrumbs. Place the breaded eggplant onto a sheet pan or plate. Repeat with the remaining eggplant slices.

4 Cook the eggplant:

While the sauce continues to simmer, in a large pan (nonstick, if you have one), heat a thin layer of olive oil on medium-high until hot. When the oil is hot enough that a few breadcrumbs sizzle immediately when added to the pan, add the coated eggplant rounds in a single layer. (To avoid overcrowding the pan, you may need to work in batches.) Cook 3 to 5 minutes per side, or until golden brown. Transfer the cooked eggplant rounds to a paper towel-lined plate and immediately season with salt.

Cook the eggplant:
Assemble the dish:
5 Assemble the dish:

Spread a thin layer of tomato sauce into an oven-safe baking dish, (preferably 10 x 7, high-sided). Evenly distribute the cooked eggplant rounds into the dish, then top with the tomato sauce, mozzarella cheese and all but a pinch of the basil (save the rest for garnish). Evenly sprinkle with the Parmesan cheese.

6 Bake the dish:

Bake 15 to 18 minutes or until lightly browned and bubbly. Remove from the oven and let stand for at least 2 minutes to cool. Garnish with the remaining basil leaves (roughly chopping just before adding). Enjoy!

Bake the dish:
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