Recipe for Eggplant Parmesan
We had a marvelous overabundance of eggplants in our garden this year so I came up with this more Zoneful variation of Eggplant Parmesan. This recipe is still high in saturated fat, but it tastes so good that I think it is OK to use from time to time. If you are already at your desired body fat percentage and are adding extra fat blocks you should choose monounsaturated fat such as avocado to go with this. The exact amount of fat in this recipe is hard to determine because it depends on how much fat you drain off of the cooked meat.
The total recipe is for 24 blocks of protein, so it can be cut into 6 portions of 4 blocks, 8 portions of 3 blocks, or 12 portions of 2 blocks. The carb blocks are exactly half of the protein so you can add a vegetable or two and a fruit for dessert. For example, 1 serving of eggplant parmesan (P-4 C-2 F-6), 1-1/4 cup green beans (C-1), and 1/2 cup grapes (C-1). Or serve half as many green beans and add squash or a salad for the other half block. Adjust the serving sizes as needed to make 2- or 3-block meals.
1 cup chopped onions
1 clove garlic (finely chopped)
2-1/4 cups crushed or chopped cooked tomato
1 - 6 oz. can tomato paste
2 tsp. oregano
1 tsp. basil (finely chopped if fresh)
1/4 tsp. ground pepper
1 tbsp. sugar
salt to taste (optional)
21 oz. eggplant slices (unpeeled)
1 cup water
6 oz. parmesan cheese (shredded)
6 oz. mozarella cheese, part skim (thinly sliced or shredded)
18 oz. extra lean ground beef or ground turkey
Cook ground beef (or turkey), onions and garlic in a large pan until meat is cooked and finely crumbled. Drain off excess fat and discard. Add tomato, oregano, basil, pepper, sugar, tomato paste, salt if desired, and water. Simmer for about 20 minutes stirring often to prevent sticking or scorching. Set aside.
Thoroughly wash eggplants. Cut off bud and stem ends - discard. Slice unpeeled eggplants into 1/2 - 3/4 inch slices. Put about an inch of water into a frying pan and parboil eggplant slices until almost cooked (flesh should be soft but still firm enough that the slice doesn't tear when picked up with a fork), turn each slice over halfway through.
In a baking dish or pan arrange slices to cover bottom of dish or pan (half of eggplant should be used). Put half of mozarella slices (or shreds) evenly over eggplant slices. Spread half of parmesan over mozarella. Evenly spread half of meat sauce mixture over parmesan. Then repeat, making 2 layers. If a casserole dish is used you can make 3 or 4 layers, but 2 layers gives best results.
Bake uncovered in preheated oven at 325°F for 45 minutes. Cut into serving sizes desired (2, 3 or 4 blocks of protein).
If you only need one or a few servings at each meal, store unused servings separately in small freezer bags and thaw and heat in microwave when ready to use.
The total recipe is for 24 blocks of protein, so it can be cut into 6 portions of 4 blocks, 8 portions of 3 blocks, or 12 portions of 2 blocks. The carb blocks are exactly half of the protein so you can add a vegetable or two and a fruit for dessert. For example, 1 serving of eggplant parmesan (P-4 C-2 F-6), 1-1/4 cup green beans (C-1), and 1/2 cup grapes (C-1). Or serve half as many green beans and add squash or a salad for the other half block. Adjust the serving sizes as needed to make 2- or 3-block meals.
1 cup chopped onions
1 clove garlic (finely chopped)
2-1/4 cups crushed or chopped cooked tomato
1 - 6 oz. can tomato paste
2 tsp. oregano
1 tsp. basil (finely chopped if fresh)
1/4 tsp. ground pepper
1 tbsp. sugar
salt to taste (optional)
21 oz. eggplant slices (unpeeled)
1 cup water
6 oz. parmesan cheese (shredded)
6 oz. mozarella cheese, part skim (thinly sliced or shredded)
18 oz. extra lean ground beef or ground turkey
Cook ground beef (or turkey), onions and garlic in a large pan until meat is cooked and finely crumbled. Drain off excess fat and discard. Add tomato, oregano, basil, pepper, sugar, tomato paste, salt if desired, and water. Simmer for about 20 minutes stirring often to prevent sticking or scorching. Set aside.
Thoroughly wash eggplants. Cut off bud and stem ends - discard. Slice unpeeled eggplants into 1/2 - 3/4 inch slices. Put about an inch of water into a frying pan and parboil eggplant slices until almost cooked (flesh should be soft but still firm enough that the slice doesn't tear when picked up with a fork), turn each slice over halfway through.
In a baking dish or pan arrange slices to cover bottom of dish or pan (half of eggplant should be used). Put half of mozarella slices (or shreds) evenly over eggplant slices. Spread half of parmesan over mozarella. Evenly spread half of meat sauce mixture over parmesan. Then repeat, making 2 layers. If a casserole dish is used you can make 3 or 4 layers, but 2 layers gives best results.
Bake uncovered in preheated oven at 325°F for 45 minutes. Cut into serving sizes desired (2, 3 or 4 blocks of protein).
If you only need one or a few servings at each meal, store unused servings separately in small freezer bags and thaw and heat in microwave when ready to use.
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