Eggplant is a greatly under-appreciated resource – low in calories, high in nutrients, and delicious when prepared with care.

In addition to the common large egg-shaped deep purple eggplant, there are white eggplants, and an especially tasty but somewhat more expensive variety variously termed Japanese eggplant or Chinese eggplant that is shaped like a cucumber, and has a milder flavor than regular eggplant.

The modern varieties of eggplant are better eating and easier to prepare that the kind available in years past. Traditionally, eggplant was soaked in salt water and then pressed in order to reduce bitterness, but this is not necessary for today’s eggplant. However, I do recommend peeling eggplant (except for the Japanese variety) before cooking. Although the skin of the eggplant is beautiful, eggplant recipes generally are tastier without the sometimes tough skin.

One of the easiest ways to use eggplant is simply to add it to a spaghetti sauce – either instead of, or in addition to other vegetable additions such as grated carrot or zucchini.

I have also included recipes for a healthy lower calorie version of traditional Eggplant Parmesan that minimizes the oil and breading, and also a favorite grilled eggplant sandwich.

Eggplant Spaghetti Sauce

So easy, so flexible, and vegan beside.

Ingredients: (serves 6-8)

3 14-ounce cans of diced tomatoes or crushed tomatoes

If you prefer a thicker sauce add a 6-ounce can of tomato paste

1 medium eggplant, peeled and diced

2 onions, diced

4-6 cloves of garlic – use a garlic press, or chop very fine

2 teaspoons Italian seasoning – or use basil and oregano

Salt and pepper to taste

Optional additions:

4 carrots, finely grated

2 medium zucchini, finely chopped

Sliced mushrooms – white, brown, or portabella

Small box of frozen spinach, thawed and drained

Sugar to taste – if you like a sweet spaghetti sauce

Olive oil to taste – if you want a richer sauce

Directions:

Simmer all ingredients on low for 2 hours or more

Try this sauce over a pasta with a firmer texture, and extra protein and fiber, like Barilla Plus.

Eggplant Parmesan

I have often found Eggplant Parmesan in a restaurant to be a soggy mass of cheese and oil-soaked breading without much eggplant presence. In contrast, this recipe is light and healthy and focuses on the delicious flavor of the eggplant.

This recipe uses Panko rather than regular breadcrumbs. Panko, which is available in most grocery stores in both Italian seasoned and plain varieties, is a Japanese-style breadcrumb. Panko differs from the more familiar breadcrumbs in that panko is made from bread without crust which is coarsely ground into large airy flakes that absorb less grease, giving fried foods a light crunchy coating, and fewer calories.

Ingredients: (serves 5-7)

2 medium eggplants, peeled and sliced 1/3 inch thick

2 eggs, beaten

3 cups Italian-seasoned panko (or use regular Italian-seasoned bread crumbs if you prefer)

3 cups spaghetti sauce

8 ounces shredded mozzarella cheese

1/4 cup grated Parmesan cheese

Directions:

Preheat the oven to 425 degrees F

Dip the eggplant slices in the beaten egg

Cover both sides of the slices with panko

Very lightly coat a baking sheet with oil (baking spray works best)

Place the eggplant slices on the baking sheet

Bake 10 minutes (turn the slices over after 5 minutes) until golden brown

(If you prefer you can fry the eggplant on medium-high in a pan lightly coated with oil – turning until both sides are nicely browned)

Let the oven cool to 325 degrees

Spread some of the spaghetti sauce on the bottom of a baking dish

Make 3 layers by alternating eggplant, sauce, mozzarella cheese, and Parmesan cheese, beginning with eggplant, and ending with Parmesan

Bake at 325 degrees for 35 minutes, or until beginning to brown

Let rest 10 minutes before serving

Grilled Eggplant Sandwich

Ingredients: (serves 4)

4 Ciabatta Rolls (or your favorite crusty rolls)

1 medium eggplant, peeled and sliced 1/3 inch thick

8 ounces fresh mozzarella cheese, sliced

1 large tomato, sliced

1 medium red onion, sliced

10-12 fresh basil leaves

1/4 cup extra-virgin olive oil

2 tbsp balsamic vinegar

Directions:

Preheat outdoor grill to medium-high, or oven to 425 degrees F

Brush the eggplant slices with olive oil

Marinate the tomato and onion slices in the remaining olive oil and vinegar

Grill the eggplant slices for 3-4 minutes per side until golden brown – or bake on a baking sheet in 425 degree oven for about 5 minutes per side until browned

If desired, toast the Ciabatta face-down on the grill for 30-60 seconds

Build the sandwiches with eggplant, mozzarella, tomato, onion, and basil leaves

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