Eggplant Parmesan and Spaghetti Squash with Marinara – Keto Friendly

Keto Friendly.   The Keto Diet is a very low carb, high fat diet reminiscent of the Atkins diet.  It’s a diet that was first used primarily to treat difficult to control epilepsy in children.  There are also documented benefits for heart health, diabetes, and brain functioning.  It is intuitively obvious that significantly reducing the amount of processed foods, sugar, and carbs we eat will have health benefits.  In an effort to eat healthier and reduce sugar and carbs I’m experimenting with Keto conscious recipes.  Often keto will only require minor modifications to dishes I cook all the time.  This “modification” was very tasty and very satisfying.

Ingredients for Marinara:

1 pint diced tomatoes

1 pint tomato sauce

2 T olive oil

1 medium onion diced

3-4 cloves of garlic sliced

salt to taste

In a heavy saucepan heat the olive oil and saute the onion and garlic until tender; about 3-4 minutes.

Add the diced tomatoes and tomato sauce and allow to simmer until thickened.  Use an immersion blender if you prefer no pieces of tomato in the sauce.  Add salt to taste.

While your sauce is simmering, prepare your spaghetti squash.  Preheat your oven to 375.  I came across this hack for preparing spaghetti squash a few years ago in one of my food magazines.  It is easier to remove the seeds, cooks more evenly and makes longer strands of spaghetti.  Use a mister to coat a foil lined baking dish with olive oil.  Cut the squash into 1to 1 1/2 inch thick slices.  Use a paring knife to go around the inside edges and remove the seeds.  Put the squash in the baking dish, spritz the top with olive oil, and bake for 45-50 minutes.

Once the squash is done allow it to cool so it’s easy to handle.  Push the squash out using your hands and separate the spaghetti stands.

Your spaghetti is done.  Now it’s time to prepare your eggplant.

Ingredients:

1 medium/large eggplant

2 eggs

2 T heavy cream

1 cup fresh grated Parmesan cheese

1 cup almond flour

1 tsp garlic powder

1 tsp oregano

1 tsp basil

1 tsp salt

3-4 T olive oil for frying

1 cup Mozzarella cheese

Slice your eggplant.  Peel or not.  Your choice.  If I buy organic eggplant I do not peel them.  Grate your Parmesan cheese.

Whisk together the eggs and heavy cream.

Combine almond flour, spices and salt.

Heat the olive oil in a heavy skillet.  Dip the eggplant rounds in the egg/cream mixture, then the cheese, then the seasoned flour.  It’s not the usual order of things but it works in this recipe.  Add the eggplant to the skillet and cook until browned on one side, flip to brown the other side, and remove to a platter.

Wipe out the skillet or use another casserole dish.  Return the rounds to the skillet and top with sauce and cheese.

Bake at 350 for 25 minutes.  Put the spaghetti squash in the oven for the last 5 minutes to warm.

Plate the squash and eggplant and ladle sauce on the squash and also on the eggplant if you choose.  Enjoy!

NOTE:  This dish definitely was lighter than my usual eggplant with pasta but very satisfying.  We both had seconds.  If you’d like you can prepare the squash the day before as well as the sauce.  The eggplant is best served immediately.

For the sauce I used home canned diced tomatoes and tomato sauce.  You can use bottled marinara but you want to look for organic sauce with low sugar content and other additives.

 

 

 

 

 

 

 

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