Recipes ofNicole Doria

Nutritionist

Nutritionist & Personal Trainer

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Mixed Veggie Parmesan

Friday, January 10, 2020
pie_chart
Portions
4
Ingredients
or1 unit, unpeeled (approx 1-1/4 lb) of eggplant, raw (548 g)
or2 large units of squash, zucchini, baby, raw (32 g)
or2 cups of spinach, raw (60 g)
or2 cups of sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium (514 g)
or2 cups, diced of cheese, mozzarella, low sodium (264 g)
or8 oz of cheese, ricotta, part skim milk (227 g)
or1/4 cup of cheese, parmesan, grated (25 g)
or1 large unit of egg, whole, raw, fresh (50 g)
or1/8 cup chopped of parsley, fresh (8 g)
or1 tsp of salt, table (6 g)
or1/2 tablespoon olive oil spray
Preparation
1.
Slice the eggplant into 1/4" thick rounds
2.
Lightly salt the slices to release excess moisture for about 30 mins
3.
Preheat the oven to 450F
4.
Spray the olive oil on both sides and place on cookie sheets
5.
Bake for 20-25 mins; turning halfway through
6.
In a bowl, combine ricotta, egg, parsley, grated cheese, and spinach
7.
In 9x12 baking dish, layer marinara, sliced eggplant, sliced zucchini, ricotta mix, and top with marinara & mozzarella
8.
Preheat the oven to 400F
9.
Cover with foil and bake about 30 mins
10.
Remove foil and bake additional 8-10 mins
Nutritional information
Per 100 gPer portion (435 g)% DRI
Energy98 kcal428 kcal21 %
Fat5 g23 g35 %
Fatty acids, total saturated3 g12 g59 %
Cholesterol25 mg108 mg36 %
Sodium191 mg833 mg35 %
Carbohydrate6 g25 g8 %
Sugars3 g13 gremove
Fiber2 g7 g28 %
Protein7 g32 gremove