Eggplant Parmesan with Parsley Orzo

Photo: Iain Bagwell; Styling: Carla Gonzalez-Hart  

Removing intermittent strips of eggplant skin not only makes this dish easier to cut and eat but also retains some of the great flavor that's in the peel.

Yield: Serves 4
Total:
Recipe from Cooking Light

More From Cooking Light

Recipe Time

Hands On: 25 Minutes
Total: 25 Minutes

Nutritional Information

Amount per serving
  • Calories: 464
  • Fat: 17g
  • Saturated fat: 6g
  • Monounsaturated fat: 7.3g
  • Polyunsaturated fat: 1.5g
  • Protein: 19g
  • Carbohydrate: 59g
  • Fiber: 8g
  • Cholesterol: 74mg
  • Iron: 2mg
  • Sodium: 591mg
  • Calcium: 125mg

Ingredients

  • 1 cup uncooked orzo pasta
  • 1/4 cup chopped fresh flat-leaf parsley
  • 1 tablespoon extra-virgin olive oil
  • 1/2 teaspoon kosher salt, divided
  • 1 medium eggplant
  • 3 tablespoons all-purpose flour
  • 1 teaspoon water
  • 1 large egg
  • 3/4 cup panko
  • 1/2 teaspoon dried oregano
  • 1 ounce Parmigiano-Reggiano cheese, grated (about 1/4 cup)
  • Cooking spray
  • 4 ounces fresh mozzarella cheese, thinly sliced
  • 1 1/3 cups lower-sodium marinara sauce
  • 1/2 teaspoon black pepper

Preparation

  1. 1. Arrange oven rack 10 inches below broiler element. Preheat broiler to high.
  2. 2. Cook orzo according to package directions, omitting salt and fat. Drain and return to pan. Add parsley, oil, and 1/4 teaspoon salt; toss.
  3. 3. While orzo cooks, cut top and bottom off eggplant. Partially peel eggplant lengthwise with a vegetable peeler, leaving long purple stripes. Cut eggplant crosswise into 8 (1/2-inch-thick) slices; sprinkle with remaining 1/4 teaspoon salt. Place flour in a shallow dish. Combine 1 teaspoon water and egg in another shallow dish, stirring with a whisk. Combine panko, oregano, and Parmigiano-Reggiano in another shallow dish.
  4. 4. Dredge eggplant in flour, dip in egg mixture, and dredge in panko mixture, gently pressing mixture to adhere. Arrange on a baking sheet coated with cooking spray. Coat tops of eggplant slices with cooking spray. Broil 3 minutes on each side or until browned and tender but firm. Top evenly with mozzarella; broil 1 minute or until cheese melts.
  5. 5. Heat marinara in microwave at HIGH for 1 minute or until thoroughly heated. Arrange 1/2 cup orzo mixture on each of 4 plates; top each serving with 2 eggplant slices and 1/3 cup marinara. Sprinkle evenly with pepper.
Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

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