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Shrimp Eggplant Parmesan – Layered with Marinara Sauce and Cheese Weight Loss Recipe

Last Updated on November 5, 2024 by Arif Chowdhury

Are you ready to dive into a dish that’s bursting with flavor while being a great option for your weight loss journey?

If you love the comforting layers of classic eggplant parmesan but want a healthier twist, look no further.

This Shrimp Eggplant Parmesan combines the rich, savory taste of eggplant and marinara sauce with succulent shrimp and gooey mozzarella cheese. It’s an enticing way to enjoy a beloved Italian classic without the guilt!

The Benefits of Eggplant and Shrimp

Before we get to the recipe, let’s talk about why this dish is not just tasty but also a nutritious choice.

Nutritional Powerhouse

Eggplant is low in calories—only about 20 calories per cup—making it an excellent choice for weight loss. It’s also packed with fiber, which helps you feel full longer and supports digestive health.

Plus, eggplant contains antioxidants that can combat oxidative stress in the body.

Shrimp, on the other hand, is a fantastic source of protein. Just three ounces of shrimp provides about 20 grams of protein while being low in fat. It also contains essential nutrients like vitamin B12, selenium, and iodine, contributing to overall health.

Weight Loss and Portion Control

Combining these two ingredients creates a meal that is not only satisfying but also promotes portion control.

The layers of flavors will allow you to enjoy your meal without feeling deprived, which is key in any weight loss diet.

Ingredients for Shrimp Eggplant Parmesan

To make this delicious dish, gather the following ingredients:

For the Eggplant Layer:

  • 2 medium eggplants, sliced into ½-inch rounds
  • 1 teaspoon salt
  • Olive oil spray or 2 tablespoons olive oil

For the Shrimp Layer:

  • 1 pound large shrimp, peeled and deveined
  • 2 cloves garlic, minced
  • 1 tablespoon lemon juice
  • Salt and pepper to taste

For the Marinara Sauce:

  • 2 cups marinara sauce (store-bought or homemade)
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil

For the Cheese Layer:

  • 2 cups shredded mozzarella cheese
  • ¼ cup grated Parmesan cheese

Garnish:

  • Fresh basil leaves for garnish (optional)

Step-by-Step Recipe for Shrimp Eggplant Parmesan

Now, let’s get cooking! Follow these steps for a mouthwatering Shrimp Eggplant Parmesan that will impress your taste buds and keep your health goals on track.

Step 1: Prepare the Eggplant

  • Salt the Eggplant: Start by sprinkling salt on both sides of the eggplant slices. This helps draw out excess moisture and bitterness. Let the slices sit for about 30 minutes.
  • Rinse and Dry: After 30 minutes, rinse the eggplant slices under cold water and pat them dry with paper towels.
  • Cook the Eggplant: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper. Arrange the eggplant slices in a single layer, and spray or brush both sides lightly with olive oil. Bake for about 20-25 minutes, flipping halfway through, until they are golden and tender.

Step 2: Sauté the Shrimp

  • Cook the Shrimp: While the eggplant is baking, heat a large skillet over medium heat. Add a little olive oil and the minced garlic. Sauté for about 1 minute until fragrant.
  • Add the Shrimp: Toss the shrimp into the skillet. Season with lemon juice, salt, and pepper. Cook for about 3-4 minutes until the shrimp turn pink and opaque. Remove from heat and set aside.

Step 3: Make the Marinara Sauce

  • Heat the Sauce: In a small saucepan over low heat, combine the marinara sauce with dried oregano and basil. Allow it to simmer gently while you prepare the layers.

Step 4: Layer the Dish

  • Start Layering: In a 9×13 inch baking dish, spread a thin layer of marinara sauce on the bottom.
  • First Layer: Place a layer of baked eggplant slices over the sauce.
  • Add Shrimp: Spoon half of the sautéed shrimp over the eggplant.
  • More Sauce: Drizzle a bit more marinara sauce on top of the shrimp, followed by a generous sprinkle of mozzarella cheese.
  • Repeat Layers: Repeat the layers with the remaining eggplant, shrimp, marinara sauce, and top with the remaining mozzarella and Parmesan cheese.

Step 5: Bake to Perfection

  • Bake: Cover the dish with aluminum foil and bake in the preheated oven for 25 minutes.
  • Uncover and Broil: After 25 minutes, remove the foil and switch the oven to broil. Broil for an additional 5 minutes, or until the cheese is bubbly and golden brown.

Step 6: Serve and Enjoy

  • Cool and Garnish: Remove from the oven and let it cool for about 10 minutes. Garnish with fresh basil leaves if desired.
  • Dig In: Serve warm and enjoy this delicious and healthy Shrimp Eggplant Parmesan with a side salad or some whole-grain bread.

Tips for Success

  • Customize Your Ingredients: Feel free to add vegetables like spinach or zucchini for extra nutrition.
  • Make Ahead: You can prepare the layers in advance and assemble them when you’re ready to bake. Just store them in the fridge until you’re set to cook.
  • Leftovers: This dish keeps well in the fridge for up to three days and can be reheated in the oven for a quick meal.

Nutritional Impact

This Shrimp Eggplant Parmesan is not just a tasty dish; it’s a smart choice for those looking to maintain a healthy diet. Each serving is packed with protein and fiber while being low in carbs, making it a balanced meal option.

Plus, studies show that meals high in protein can help with weight management, as they promote satiety and reduce hunger.

Conclusion

Incorporating Shrimp Eggplant Parmesan into your meal rotation is a delightful way to indulge in a classic dish while keeping your health goals in check.

With its layers of flavor and nutrition, you won’t feel like you’re sacrificing anything!

So, the next time you crave a comforting meal, remember this recipe—it’s sure to become a favorite in your kitchen.