Eggplant Parmesan (Air Fryer Version)
Eggplant Parmesan is a nutritious and delicious dinner option that’s perfect for those managing diabetes. The eggplant is air-fried to create a crispy exterior without excessive oil, and it’s layered with marinara sauce and cheese for a classic, comforting dish.
Prep Time: 40 minutes
Cook Time: 25 minutes
Portions: 4
Glycemic Index (GI): 25 (Low)
Glycemic Load (GL): 10 (Low)
Ingredients:
- 2 medium eggplants
- 1 cup low-sugar marinara sauce
- 1 cup part-skim mozzarella cheese
- 1/2 cup grated Parmesan cheese
- 1 cup panko breadcrumbs
- 2 eggs
- Salt, to taste
- Cooking spray
Instructions:
- Prepare the Eggplant:
- Slice the Eggplant: Cut the eggplants into 1/2-inch thick rounds.
- Draw Out Moisture: Lay the slices on a baking sheet and sprinkle with salt. Let sit for 30 minutes to draw out excess moisture. Rinse under cold water and pat dry with a paper towel.
- Set Up the Breading Station:
- Beat the Eggs: In a bowl, beat the eggs.
- Mix Breadcrumbs and Parmesan: In another bowl, combine the panko breadcrumbs and half of the grated Parmesan cheese.
- Bread the Eggplant:
- Coat in Egg and Breadcrumbs: Dip each eggplant slice in the egg mixture, then press it into the breadcrumb mixture to coat both sides evenly.
- Preheat the Air Fryer:
- Preheat your air fryer to 375°F (190°C).
- Lightly spray the air fryer basket with cooking spray to prevent sticking.
- Air Fry the Eggplant:
- Arrange in Basket: Place the breaded eggplant slices in a single layer in the air fryer basket. Cook for 10-12 minutes, flipping halfway through. The eggplant should be crispy on the outside and tender inside.
- Assemble the Eggplant Parmesan:
- Layer in Baking Dish: In a baking dish, spread a thin layer of marinara sauce on the bottom. Place a layer of air-fried eggplant slices on top. Spoon more marinara sauce over the eggplant, then sprinkle with part-skim mozzarella cheese and the remaining Parmesan cheese.
- Repeat Layers: Repeat the layers until all the eggplant slices are used, finishing with a layer of cheese on top.
- Serve with Sides:
- Side Salad: Serve with a side salad dressed with balsamic vinaigrette for a fresh, crisp contrast.
- Whole-Grain Garlic Bread: Slice a whole-grain baguette, brush with olive oil and minced garlic, and toast in the air fryer until golden brown.
Enjoy this eggplant Parmesan for a comforting and balanced dinner that supports your health goals!