Crispy Ham and Cheese Stuffed Eggplant

by

Crispy on the outside, tender inside, and filled with melted cheese and ham. This lighter version is baked or air-fried instead of deep-fried.

Servings: 4
Prep time: 20 minutes
Cooking time: 20 minutes
Approx. 280 calories per serving

Ingredients

  • 1 large eggplant
  • 4 oz (120 g) thinly sliced lean ham
  • 4 oz (120 g) light mozzarella, sliced
  • ½ cup (60 g) whole-wheat flour
  • 2 large eggs
  • 1 tablespoon milk
  • 1 cup (70 g) whole-wheat or panko breadcrumbs
  • 2 tablespoons grated Parmesan
  • 1 teaspoon garlic powder
  • 1 teaspoon Italian seasoning
  • ½ teaspoon salt
  • Black pepper to taste
  • Olive oil cooking spray

Instructions

  1. Cut the eggplant into ½-inch-thick rounds. You will need 8 similarly sized slices.
  2. Sprinkle the slices lightly with salt and let them rest for 15 minutes. Pat them thoroughly dry with paper towels. This removes excess moisture and helps the coating become crisp.
  3. Place the flour in one shallow bowl. In another bowl, whisk the eggs with the milk. In a third bowl, combine the breadcrumbs, Parmesan, garlic powder, Italian seasoning, pepper, and a small pinch of salt.
  4. Top four eggplant slices with ham and mozzarella, keeping the filling away from the edges. Cover each one with another eggplant slice and press gently.
  5. Carefully coat each sandwich in flour, then egg, and finally the breadcrumb mixture. Press the breadcrumbs firmly around the surface and edges.

Air fryer method

Spray both sides lightly with olive oil. Air-fry at 375°F (190°C) for 14 to 17 minutes, turning halfway through, until golden and tender.

Oven method

Place them on a parchment-lined baking sheet or wire rack. Spray lightly with olive oil and bake at 425°F (220°C) for 20 to 25 minutes, carefully turning halfway through.

Let them rest for 3 minutes before serving so the cheese does not immediately escape.

Approximate nutrition per serving

  • Calories: 280
  • Protein: 20 g
  • Carbohydrates: 29 g
  • Fat: 10 g
  • Fiber: 6 g

For an even lighter version, use reduced-fat mozzarella, extra-lean turkey ham, and only a thin layer of breadcrumbs. Serve with warm marinara sauce and a simple green salad.