This South Beach Eggplant Parmesan is one of my favorite ways to eat eggplant. No breading, just eggplant, cheese and marinara. This Eggplant Parmesan is melt in your mouth delicious! There’s no breading which makes them gluten-free, lower in carbs and really easy prepare!
The South Beach Part of this recipe is the no-sugar spaghetti sauce, along with the lack of breading. The ease is that the eggplant is slice and cook. No peeling, no salting, just layer in the baking dish. This is tasty and healthy. It is a good dish for a vegetarian that is watching carb intake.
Melissa Clark (@MelissaClark), Food writer for the New York Times, does not peel eggplants when cooking. Who am I to argue? The skin is tender when you cook for 45 minutes. And by not peeling, it makes this dish very easy to prepare.
- 1 large eggplant no need to peel cut into 1/4 inch thick round slices
- 1 tsp olive oil
- 1 tbsp minced garlic
- 1 cup parmesan cheese
- 2 cups mozzarella cheese (or 6 Italian Cheese blend) shredded
- 2 cups no-added-sugar low carb spaghetti sauce
- 1 tbsp dried oregano
- 1 tbsp dried basil
- 1 tbsp dried thyme
- salt & pepper to taste
- 1 tbsp Chopped basil for garnish
- Preheat oven to 375 degrees.
- In a saucepan, heat 1 tsp oil
- Add garlic and sauté I minute
- Add 2 cups of spaghetti sauce into saucepan
- Add salt and pepper to taste
- Add Italian spices (Oregano, basil, thyme) and stir to combine
- Simmer on low while preparing the eggplant
- Lightly grease a medium sized casserole dish
- Place half of the sliced round eggplant on the bottom
- Top w 1/2 cup of parm, 3/4 cup Italian Cheese and 3/4 cup sauce
- Repeat layers again
- Cover with aluminum foil and bake for 45 minutes,
- Uncover and top with the remaining 1/2 cup of Italian Cheese
- Bake for about 5 more minutes, until the cheese is melted.
The South Beach Diet
South Beach Diet, is named after the South Beach section of Miami. It is a modified low-carb diet. It is lower in carbs and higher in protein and healthy fats than your typical eating plan. But it’s really not a strict low-carb diet.
The South Beach Diet was created in 2003 by cardiologist Dr. Arthur Agatston, M.D. South Beach preaches that it is a healthy way of eating whether you want to lose weight or not. The purpose of South Beach is to change the overall balance of the foods you eat to encourage weight loss and a healthy lifestyle. (https://www.southbeachdiet.com/how-it-works/index.jsp)
South Beach recommends exercise as an important part of healthy living. They say that regular exercise will boost your metabolism and help prevent weight-loss plateaus. Without exercise, it seems to derail other low carb diets.
South Beach is combination of complex carbs (or the “good carbs”, which include whole grains, fruit, beans, vegetables, and legumes), lean protein and healthy fats. It is a fiber-rich diet that you can follow for a “lifetime of healthy eating”. Simple carbs, or “bad” carbs, include sugar, syrup and baked goods made from refined white flour.
The simplistic view is cut out the “White Food” – processed sugar, white bread, white flour, pasta, among others. Processed food – BAD. Fresh fruit, lean protein & veggies – GOOD.
Cooking Secrets for Men
Our e-Cookbook, Vol 1 “Sauces” is free and available to download. You can find it here. Vol 2 “Soups”, should be out soon.
If you liked our recipe for South Beach – Eggplant Parmesan, you should try our recipe for South Beach Salmon with Creamy Lemon Sauce.
You can submit your own special recipe to us. We would love to publish it and give you the credit. Just go to this link “Submit your own recipes” or at the top of our home page. Click this link for an example of a Recipe Submission from a Subscriber
Comments or questions, please contact us at firstname.lastname@example.org