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Easy Eggplant Parmesan Recipe & Orzo Veggie Medley Meal Prep

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

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Loaded Eggplant Parmesan

Ingredients

Ingredients for 6 eggplant halves

  • 3 eggplants, halved
  • spray olive oil
  • sea salt & pepper
  • 12 tablespoons panko crumbs
  • Marinara
    • 1lb 95% lean ground beef (OR your choice of lean meat)
    • 3 tablespoons Italian seasoning
    • 28oz can whole tomatoes in sauce
    • 1 cup water (using the can)
    • sea salt & pepper to taste
  • 1 cup low-moisture shredded mozzarella
  • 1/2 cup grated/shredded parmesan
Steps
  1. Set oven to 420F.
  2. Slice the eggplant in half, then make deep diagonal cuts across the open face of the eggplant to create a diamond pattern.  Spray the eggplant halves with olive oil, then sprinkle with sea salt.  Roast in the oven for 20 – 25 minutes.  After that, add 2 tablespoons of panko crumbs to each eggplant half, then bake in the oven again for 6 to 8 minutes, then remove from the oven.
  3. As the eggplants bake, prepare the meat sauce.  Set a nonstick skillet on high heat, and once hot, toss in the meat.  Chop and cook in the skillet for 2 minutes, or until you have chopped up the large chunks.  While the meat cooks, add in the Italian seasoning.
  4. Reduce the heat to medium, then add in the canned whole tomatoes and water.  Reduce the heat to medium-low, then cover and simmer for at least 20 minutes.  Season to taste with sea salt & pepper, then remove the skillet from the heat to allow the sauce to thicken and the flavors to meld.
  5. Add a few tablespoons of meat sauce to the top of each eggplant half, then equally divide/sprinkle the mozzarella and parmesan on top.
  6. Bake for an additional 6 to 8 minutes, until the cheese has melted and the eggplant is to your desired softness.

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Calories
319
Protein
32g
Fat
12g
Carbs
23g
Sodium
Fiber
9g
Sugar
12g
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Orzo Veggie Medley

Ingredients

Ingredients for 5 servings

  • 1 cup cooked (wheat) orzo
    • Substitute: brown rice; quinoa
  • 1 tablespoon olive oil
  • 1 large zucchini, chopped into 1 1/2 chunks
  • 1 yellow squash, chopped into 1 1/2 chunks
  • 1 medium red onion, chopped
  • 1 colorful bell pepper (I used half of one yellow and half of an orange)
  • 2 teaspoons dried thyme
  • pinch of sea salt & pepper
  • fresh basil (optional)
Steps
  1. Set oven to 420F.
  2. Add chopped vegetables to a large bowl, then add olive oil, sea salt & pepper and thyme.  Sprinkle in dried thyme and mix/toss veggies to coat.
  3. Add parchment paper to baking tray.  Add the veggies on top, then bake for 20 to 25 minutes until crisp tender.
  4. Prepare orzo according to the instructions given on the package.  Set aside.
  5. Add the roasted veggies to a bowl and allow them to cool slightly.  Add in cooked orzo and fold everything together.  Season to taste with sea salt & pepper and fresh basil if desired.
Calories
222
Protein
6g
Fat
4g
Carbs
17g
Sodium
Fiber
3g
Sugar
7g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.