April 30, 2014

High-Protein Zucchini Parmesan

High-Protein Zucchini Parmesan
You guys. This is good, like really good. Amazing even!
We’re talking Parmigiana here.
It’s no secret that I’m an eggplant parm kind of guy.
Just like Aristotheles “Give me an eggplant, tomato sauce and Parmesan cheese and I will move the earth!
OK, not really, but I can certainly make you some badass + low-calorie eggplant parm or some pretty darn tasting roasted eggplant and tomato gratin.
If you’re generous enough and offer me some quinoa, then I can whip you up even a yummy eggplant parm quinoa casserole.
Neat-o.

Zucchini
But that’s not the end of the Parm story.
Because there’s this thing where you can use zucchini instead of eggplant and make zucchini parmesan...and it’s D-E-L-I-C-I-O-U-S!
Seriously, I've been making this recipe for years and it always delivers.
Crispy-crunchy grilled zucchini layered with tasty tomato sauce, Parmesan cheese and eggs.
No mozzarella.
You won’t miss it, I promise. Don’t ask me why. But subbing mozzarella with beatnen eggs works. It’s like our little secret.
Shhhh...don’t tell anyone.
High-Protein Zucchini Parmesan
Finally, let’s talk health. From The Iron You perspective, this is awesome.
You can check that stats below, but we’re using lots of veggies here. A bit of cheese (and please use real Parmesan cheese if you can). And there’s a lot of protein too, thanks to the eggs.
I’m going to say something controversial here: I think I like it even better than eggplant parm now and I didn’t think that was possible. Wait, WOT?
High-Protein Zucchini Parmesan
High-Protein Zucchini Parmesan                                                                           Print this recipe!

Ingredients 
Serves 6

Grilled zucchini

6 large zucchini, sliced lengthwise
Zest and juice of one lemon
2 tablespoons olive oil
1 teaspoon fine grain sea salt
Ground black pepper to taste

Tomato sauce

1 tablespoon olive oil
1 small onion, finely chopped
2 garlic cloves, minced
2 (14.5 oz / 411 gr) cans diced tomatoes (I used Muir Glen)
2 sprigs fresh basil
1 teaspoon fine grain sea salt
Ground black pepper to taste

1 cup / 1.8 oz / 50 gr  grated Parmesan cheese, divided
3 large free-range organic eggs, lightly beaten

Directions

Tomato sauce

To make the tomato sauce. Heat the olive oil in a large (preferably non-stick) skillet over medium-high heat, add onion and saute’ until translucent, about 5 minutes.
Add garlic and stir until fragrant, about a minute, then add diced tomatoes, salt, black pepper and basil sprigs.
When it starts to bubble, turn down the heat to medium-low and cook, stirring every so often, until the tomatoes have cooked down and are beginning to stick to the pan, about 25 minutes.
Remove the basil sprigs and set aside.

Grilled zucchini

Wash the zucchini, cut the ends off and cut lengthwise into ¼-inch slices. Be careful as the knife can slip on the shiny surface of the zucchini; work on a solid, unmoving surface.
Place zucchini slices into one of those enormous ziploc bags, or two regular-sized ziploc bags.
Pour in olive oil, lemon zest, lemon juice, salt and pepper.
Seal the bag and shake well to get zucchini slices all coated.
Heat a grill pan (or an outdoor grill) over medium heat (if you don’t own a grill pan, you can use a regular skillet), and grill/cook the zucchini for 5-7 minutes on each side (the zucchini should be soft throughout when poked with a fork and have nice grill marks on each side when they are done.)
Set aside.

Assemble Zucchini Parmesan

Preheat oven to 400°F (200°C) and place a rack in the middle.
Cover the bottom of a 9x13-inch baking dish (about two-quart) with two tablespoons of tomato sauce and arrange zucchini slices on top to form an uniform layer.
Cover the zucchini with tomato sauce, sprinkle some Parmesan cheese and then spread 3 to 4 tablespoons of beaten eggs (you’ll need to use the back of the spoon to spread them uniformly).
Repeat to make 3 layers, making sure to end with a uniform layer of tomato sauce and top with the remaining Parmesan cheese. 
Bake in the oven for about 40 minutes until hot and beginning to brown.
Let set at least 15 minutes before serving.
This dish tastes better the day after!

Nutrition facts

One serving yields 210 calories, 12 grams of fat, 13 grams of carbs and 13 grams of protein.

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23 comments:

  1. Zucchini is without a doubt my favourite vegetable! I have about 5 in the fridge at the moment and there I was thinking I'd be having a tonne of courgetti.. but no! Definitely gonna whip this up, it looks delicious (and nutritious).
    Thanks for yet another great recipe! India X
    myuniyears.com

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  2. This looks terrific! I love the addition of egg. Can't wait to try it.

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  3. My oh my, can't wait to try this!

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    1. You should L, and when you do please report back!

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  4. Ok, I think you're a mind reader! I was just thinking about making a eggplant or chicken parmesan but obviously wanted to make a healthier version... enter Mike!!! :) Perfect! Pinned this bad boy and trying soon.

    Krista @ Joyful Healthy Eats

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    1. Great minds think alike Krista and thank you for the pin!

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  5. so happy to have found you on food gawker. I need to pin all of your recipes to try next week. thanks for this amazing recipe! xx. gigi. www.gigikkitchen.com

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  6. I really like your idea using eggs instead of mozzarella! I'm a hard core cheese addict in need of good some substitutes to get me on the healthy train - thanks for a great recipe!

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    1. You'll be surprised how well egg works in the Parmigiana, it's truly fantastic!

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  7. That looks so yummy. I might have to try it with alfredo or pesto.

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    1. If you do, you have to report back. Deal?

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  8. Wow dude, zucchini instead of eggplant? And you like it more that way? You rebel. Hahaha, that's how the leader of the wolfpack rolls, I like it. This looks mighty tasty. I'm interested to see how the eggs work as a mozz substitute!

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    1. Rebel is my middle name Chris, you - of all people - should know that! ;)

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  9. Simple, healthy going to have to have this one on my recipe list for my next go veg month, thanks.

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  10. So...I guess using Velveeta as a substitute for the Parmesan is not a good idea? :)
    Seriously Mike - another awesome Parmesan recipe - double kudos for the extra eggs!

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    1. I honestly loathe Velveeta, I find it soooo gross!

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  11. I will have some leftover egg whites from another recipe, would this work with just egg whites? How many would I use? Or could I use some egg whites and mix in one whole egg? I'm interested in trying this, but also want to make use of all my leftovers!

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  12. These pictures are totally making my mouth water, Mike! Great job! But I'm calling your bluff on the Aristotle quote. Pretty sure he didn't say that. Nice try, buddy, nice try. :-)

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    1. Are you seriously calling me a bluff? How dare you?
      Ok, ok...I confess it, I've changed the original quote, just a little! ;)

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