Lightened li Eggplant Parmesan daim ntawv qhia

Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)

Calories - 269

Rog - 16g

Carbs - 18g

Protein - 14g

Tas nrho sij hawm 65 min
Npaj ua ntej 20 min , Ua noj 45 min
Kev Pab 4

Craving no classic baked lauj kab tab sis xav kom nws muaj tsawg roj ntsha thiab cheesy calorie ntau ntau? Nrog ob peb ntse swaps, koj tuaj yeem tau txais kev pab rau cia li 300 calorie ntau ntau.

Daim ntawv qhia flavorful thiab txaus siab tseem ceeb rau cov kev noj qab haus huv zoo ntawm lub qub tsev kawm ntawv version thiab cov pob txha crispy breadcrumb topping ua rau nws yog ib tug tshiab-pom tsev neeg nyiam. Siav lws suav cov khoom xws li txiv lws suav ntsev ntau dua nyob rau hauv cov tshuaj tiv thaiv antioxidant lycopene , ntxiv rau cov khoom noj khoom noj (xws li cov kab npauj npaim) yuav pab txo qhov mob.

Cov khoom xyaw

• 1 medium eggplant , sliced ​​rau hauv 12 pieces
• 1 tablespoon txiv roj roj
• ½ teaspoon kosher ntsev
• 1 teaspoon qhuav oregano
• 1 khob marinara ntses
• 1 ½ khob mis nyuj uas muaj tsob ntoo pob txha
• 3 tablespoons whole wheat panko breadcrumbs
• 1 tablespoon grated Parmesan cheese
• 2 teaspoons txiv roj roj
• ½ khob zaub basil nplooj

Npaj

1. Preheat qhov cub kom 400F.
2. Qhov chaw ntawm lub lauj kaub rau ntawm daim ntawv yias.
3. Txhuam nrog ib tug tablespoon ntawm txiv ntseej roj thiab lub caij nrog ntsev thiab oregano.
4. Ci rau 15 mus rau 20 feeb lossis kom txog thaum tsuas yog kev sib tw xwb.
5. Tshem tawm ntawm qhov cub thiab muab tso rau qhov chaw txias me ntsis.
6. Muab ib tug tablespoon ntawm marinara sauce nyob rau hauv qab ntawm ib tug ci ci zaub mov thiab kis mus rau maj mam tsho lub hauv qab.
7. Muab plaub pieces ntawm eggplant nyob rau hauv zaub mov thiab to top txhua nrog ib tug loj spoonful ntawm sauce. Sprinkle nrog 1/3 ntawm mozzarella cheese.

1. Rov ua dua cov txheej 2 ntau zaus nrog ntxiv npej eggplant, ntses, thiab cheese.
2. Rau qhov topping, rov qab seem uas yog txiv roj roj, breadcrumbs, thiab Parmesan cheese; sib tov zoo.
3. Tus khau daig faib cov pob zeb loj tshaj plaws saum lub hau ntawm lub larch.
4. Qhov chaw nyob rau hauv qhov cub thiab ua noj rau 15 feeb los yog kom txog rau thaum cheese yog yaj, bubbling, thiab topping yog xim av daj.
5. Cia kom txias rau 10 feeb thiab muab phom sij nrog torn basil nplooj.

Muaj Variations thiab Hloov Txawv

Yog hais tias koj siab npuaj npauj npuag nrog ricotta cheese, ua kom sib tov siv ¾ khob ib nrab pob txha cheese thiab ¾ khob ib nrab ntawm lub pob zeb mozzarella thiab siv qhov chaw 1 1/2 khob ntawm cov cheese. Cov calorie suav yuav xaus kom zoo nkauj npaum li qub.

Kev Ua Noj thiab Kev Pab Tswv Yim

Rau simplified pluas mov prep, roast lub eggplant mus txog ob hnub ua ntej ntawm lub sij hawm thiab cia rau hauv lub fridge; sib sau ua ke thiab ci li qhia.