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Eggplant Parmigiana

599calories
35 gprotein
14 gnet carbs
920 mgsodium
42 mintotal

Eggplant, tomato sauce and ricotta baked under mozzarella and Parmesan, with fresh basil.

Vegetarian

No meat and no fish, and still 35 g of protein per serving.

Numbers you can cook to

35 g of protein and 599 calories per serving — the figures printed in the book.

12 minutes of prep

Then 30 minutes of cooking, 42 minutes in all.

The recipe

Eggplant Parmigiana

Prep 12 minOven 30 minTotal 42 minServes 1
Servingsmakes 1
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Ingredients

Tap an ingredient to tick it off. Doubling changes the amounts, not the nutrition panel — that stays per serving.

Method

  1. Heat the oven to 400°F (200°C).
  2. Brush the eggplant rounds with the oil, season with the salt and roast 15 minutes on a tray until soft and browned at the edges. Meanwhile, simmer the tomatoes, garlic and oregano in a small pan 10 minutes, until thick.
  3. In a 6-inch (15 cm) dish, layer eggplant, sauce, ricotta and mozzarella three times, finish with the Parmesan, and bake 15 minutes until it blisters. Rest it five minutes and tear the basil over.
Chef’s tipDry it before it goes in. Ten minutes under salt pulls out the water that would otherwise end up in the dish. This is the one step that separates parmigiana from soup.
Make it twoDoubles into an 8-inch (20 cm) dish at 22 minutes. It is better the next day, cold or warmed through, and it slices instead of sliding.

Nutrition per serving

The figures printed in the book, worked out from the ingredient list. How we count.

599Calories
35 gProtein
23 gCarbs
14 gNet carbs
9 gFiber
39 gFat
15 gSugars
920 mgSodium

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Mediterranean High Protein Cookbook
This recipe is from the cookbook

Mediterranean High Protein Cookbook

Thirty-minute Mediterranean cooking built around protein, with a 30-day plan.

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