Eggplant Parmigiana with Potato Wedges – Fructose Friendly & Gluten Free

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If I was at a pub for dinner before my FM diagnosis, you can safely bet that I would be ordering a chicken parma. Kyatt’s was our favourite pub but it’s long since been turned into town homes, or something along those lines. That was a sad day.

The middle of winter is the prime time for me to get cravings for warm, substantial meals like a chicken parma and this eggplant parma is the perfect way to lighten up the meal and leave your stomach feeling less heavy afterwards.

Notes:

  1. Eggplant is low FODMAP.
  2. This recipe would also work with zucchini – yum! They’d just be more of an appetiser/entree than a main meal.
  3. Even though tomatoes (cherry, Roma, common and canned) are low FODMAP in 1/2 cup servings (tomato paste is concentrated, so it is high FODMAP), not all people can tolerate tomatoes, some for reasons other than FODMAPs – bear this in mind when you make this recipe.

Eggplant Parmigiana

Serves 4, along with a salad and potato wedges

  • 2 large eggplants (there will be scraps)
  • Kosher salt
  • 2 cups of Napoli sauce
  • 3/4 cup grated mozzarella cheese (or cheddar if that’s all you have)
  • 1/4 cup grated Parmesan cheese

Slice the eggplant into 2 cm thick slices; lay the slices out on paper towelling and lightly salt the top side and let it sit for 20 minutes before you flip them and repeat the salting on the other side. After another 20 minutes, rinse off the salt and pat them dry.

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Turn the grill (broiler) of your oven on and place the slices underneath it for about 3 minutes per side – until they are slightly browned, as shown below.

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Preheat the oven to 180 C/350 F.

Line a baking tray with foil or baking paper. If your Napoli sauce is particularly runny, make little foil wells so that the slices/sauce remains neat and tidy (I’m a little OCD about this – if you’re not, that’s completely okay!). Spread the sauce out over the eggplant slices and then cover them with both cheeses – Parmesan last. Don’t spread too much cheese on it – unless you like it drowned in oil instead of browning.

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Nellie Belly wants some… what’s new?

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Bake for 20-30 minutes, until the cheese is nicely browned. Serve with a side salad and potato wedges, or whatever you want. 🙂

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