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Slow Cooker Marinara & Eggplant Parm

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.

Marinara is a pantry or fridge staple.  It’s great to have on hand to make quick pasta dishes or liven up any dish with a savory Italian-flavored sauce, especially overcooked chicken breasts.

This will last in the fridge in an airtight container for more than a week, but it’s best to store in the freezer so it’ll last for much longer. We’re gonna pair this with crispy baked eggplant for a comfort food makeover treat.

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Slow Cooker Marinara

Ingredients

Ingredients for 9 servings

makes 36oz; serving size – 1/2 cup

  • 2 tablespoons olive oil
  • 2 tablespoons garlic, minced
  • 2/3 cup onion (red or yellow)
  • 1 cup cherry tomatoes
  • 1 teaspoon oregano
  • 1 teaspoon thyme
  • 1/2 teaspoon sage
  • 1 (15oz) can tomato sauce
  • two (14.5oz) cans crushed tomatoes
  • red pepper flakes to taste
  • 1 tablespoon capers (optional)
  • handful of fresh basil
Steps
  1. Using the saute function, add olive, garlic and onion. Cook for about 2 minutes, then toss in cherry tomatoes to provide a bit of sweet to the sauce. Cover with the top for about 2 to 3 minutes to help soften the tomatoes so they’ll burst. Remove the top and immediately stir to prevent sticking. Use a fork or masher to gently crush the cherry tomatoes.
  2. Add oregano, thyme, sage, tomato sauce and crushed tomatoes. Then, add red pepper flakes for heat and optional capers. Mix it up then toss in fresh basil leaves along with a pinch of sea salt & pepper.
  3. Cook on low for 6 to 8 hours.
  4. Season to taste with sea salt & pepper.
  5. Once it cools, store the marinara in an airtight jar in the fridge or freezer.

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Calories
67
Protein
3g
Fat
1g
Carbs
12g
Sodium
Fiber
3g
Sugar
6g
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Baked Eggplant Parm

Ingredients

Ingredients for 3 servings

  • 1 eggplant, sliced into 1/2-inch thick discs
  • 1 cup panko
    • 1 tablespoon chives
    • pinch of pepper
  •  2 eggs (OR 1 egg, 1 egg white)
  • 1/4 cup oat flour (or wheat flour)
  • 1 1/2 cups homemade marinara
  • 1/2 cup parmesan, shredded
Steps
  1. Slice up the eggplant, then pat the slices dry with a paper towel. Let them sit on paper towels for at least 1 hour at room temperature to dry out.
  2. Mix panko with dried chives and pepper.  If you find you need more panko, simply add tablespoons until you have enough for coating – remember, this will affect the macronutrients (carbohydrates).
  3. Now, dip a “dried” eggplant slice in oat flour, then egg, then the panko mix.  Repeat.
  4. Place the slices on a baking rack or sheet, then spray with a little olive oil to help brown.
  5. Bake for 25 to 30 minutes at 400F or until golden brown.
  6. Add about 1/2 cup of marinara per serving and top with cheese.
Calories
238
Protein
11g
Fat
6g
Carbs
36g
Sodium
Fiber
9g
Sugar
12g
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.