Eggplant Parmesan with a Ground Turkey Mushroom Sauce

I absolutely love thick and flavorful tomato sauces, filled with vegetables and lean meats. However, I am rarely a fan of pasta dishes. I looked for a healthy recipe that combined an Italian tomato sauce loaded with vegetables, herbs and spices and my favorite protein, ground turkey. I was out of luck. So, I came up with this twist on a traditional Eggplant Parmesan of my own.

For the most part, the recipes for Eggplant Parmesan online, although traditionally vegetarian, contain an exceptional amount of calories, fat and sodium, with a lack of substantial fresh herbs and seasonings for depths of flavor. This recipe is fantastic, because, as it is made from scratch, you can monitor the amount of sodium in the dish because the stewed tomatoes have no added salt, the fat content by choosing both the leanest ground turkey available and low-fat Parmesan cheese, used conservatively. In addition, with the inclusion of sauteed mushrooms and onions the substance of the sauce is increased without additional calories and fat.

I hope you enjoy my take on such a traditional recipe. Of course, if you are vegetarian or vegan, you can easily omit the ground turkey, or simply replace it with crumbled tofu, and can always vie for vegan soy-milk cheese in lieu of the dairy version. As with any traditional Italian-inspired dish, this is perfectly served with a rustic bread and Caesar Salad. (Recipe below). Please, as always, let me know what you think of this recipe; I would love to hear about any improvements or substitutions you would make!

"Mangiare, bere e stare allegro!" (Eat, drink and be merry!")

Ground Turkey and Mushroom Tomato Sauce

This is absolutely my "go-to" meat sauce, as it is low in fat and high in protein. Furthermore, it is as simple as it gets using wonderful ingredients. If you would prefer it vegetarian, simply omit the ground turkey, or use ground tofu in it's place.

INGREDIENTS:

2 Tablespoons extra virgin olive oil

1 sweet, raw onion, chopped

4 garlic cloves, minced

2 Tablespoons oil + 2 Tablespoons butter

16 ounces ground turkey

8 ounces mushrooms, sliced

2-32 ounce cans of stewed tomatoes, unsalted

4 Tablespoons Italian seasoning*

2-32 ounce cans of stewed tomatoes, unsalted

Salt and pepper to taste

*Italian seasoning is traditionally a blend of dried basil, oregano, parsley, garlic powder, onion powder, thyme, rosemary and red pepper flakes

PREPARATION:

Over medium heat, in a large skillet pan, saute 1 sweet, chopped onion for approximately 4 to 5 minutes in 2 Tablespoons olive oil. Add in the minced cloves and maintain on the heat for an additional three minutes, until the onions are tender. Remove from heat. In a second skillet saute the ground turkey and the sliced mushrooms on medium heat in butter and oil, until cooked through. In a Cuisinart, combine the garlic and onion mixture with the ground turkey and mushrooms, 2 cans of stewed tomatoes, Italian seasoning and salt and pepper. Pulse blend until the sauce has reached an ideal consistency; I prefer a chunky sauce, where the ingredients are still identifiable. 

Eggplant Parmesan with a Ground Turkey Mushroom Sauce

INGREDIENTS:

2 eggplants, cut vertically into 1/2 inch slices

Ground Turkey and Mushroom Sauce (see above)

2 cups shredded Parmesan cheese

PREPARATION:

Preheat the oven to 350 degrees

Spray a 9"x13" glass baking pan with a nonstick spray. Layer the eggplant slices on the bottom of the pan, cover the eggplant with the tomato sauce, in it's entirety, and top with the shredded Parmesan cheese. Cover with aluminum foil and bake for 30 minutes. Remove from the oven and let stand for approximately 8 to 10 minutes, covered, and serve.

Serves: 8

Caesar Salad

Caesar salads are a dime-a-dozen; 99% of the quality of the salad completely depends on the dressing and croutons in addition to the freshness and quality of ingredients. My mother is absolutely addicted to Caesar dressing, motivating me to develop a recipe less complicated than any other that I have come across, and one that contains less fat and calories than the store-bought, bottled alternative.

DRESSING INGREDIENTS:

1/3 cup plain non-fat or low-fat Greek yogurt, drained 

2 Tablespoons fresh lemon juice

1 teaspoon olive oil

1 teaspoon white wine vinegar

1 teaspoon Dijon mustard

1 teaspoon anchovy paste (optional)

1 teaspoon Worcestershire sauce

2-3 garlic cloves, crushed (please reduce if you or your guests are sensitive to garlic)

Salt and pepper to taste

ADDITIONAL SALAD INGREDIENTS:

Croutons

2 heads Romaine lettuce, chopped

3/4 cup shredded Parmesan cheese

PREPARATION:

Either whisk or blend in a Cuisinart all dressing ingredients. Chill until just prior to serving. Toss with Romaine lettuce, croutons and shredded Parmesan cheese.

Serves: 4