EatingWell's Eggplant Parmesan

EatingWell's Eggplant Parmesan

35 Reviews
From: EatingWell Magazine, September/October 1995

We reduced fat by coating the eggplant with egg whites instead of whole eggs and baking, rather than frying, the slices for a lighter version of this classic.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 2 eggplants, (about 2 pounds total)
  • 3 egg whites
  • 3 tablespoons water
  • 1 cup fine dry breadcrumbs
  • ½ cup freshly grated Parmesan cheese, (1 ounce), divided
  • ½ teaspoon salt
  • ½ teaspoon freshly ground pepper
  • ¼ cup slivered fresh basil leaves
  • 2½ cups tomato sauce
  • ¾ cup grated part-skim mozzarella cheese, (3 ounces)

Preparation

  • Active

  • Ready In

  1. Preheat oven to 400°F. Coat two baking sheets and an 8-by-11½-inch baking dish with nonstick cooking spray.
  2. Cut eggplants crosswise into ¼-inch-thick slices. Whisk egg whites and water in a shallow dish until frothy. Combine breadcrumbs, ¼ cup of the Parmesan, salt and pepper in another shallow dish. Dip the eggplant slices into the egg-white mixture, then coat with the breadcrumb mixture. (Discard any leftover breadcrumbs and egg white.) Arrange the eggplant slices in a single layer on the prepared baking sheets. Bake for 15 minutes, turn the eggplant slices over, and bake until crisp and golden, about 15 minutes longer.
  3. Stir basil into tomato sauce. Spread about ½ cup of the sauce in the bottom of the prepared baking dish. Arrange half of the eggplant slices over the sauce, overlapping slightly. Spoon 1 cup of the remaining sauce over the eggplant and sprinkle with half of the mozzarella cheese. Add a layer of the remaining eggplant slices and top with the remaining sauce, mozzarella and Parmesan. Bake, uncovered, until the sauce bubbles and the top is golden, 15 to 20 minutes.

Nutrition information

  • Per serving: 204 calories; 6 g fat(3 g sat); 7 g fiber; 29 g carbohydrates; 11 g protein; 85 mcg folate; 13 mg cholesterol; 11 g sugars; 1,228 IU vitamin A; 45 mg vitamin C; 209 mg calcium; 2 mg iron; 576 mg sodium; 777 mg potassium
  • Nutrition Bonus: Vitamin C (75% daily value), Vitamin A (25% dv), Calcium (21% dv), Folate (21% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 1 starch, 4 vegetable, 1 medium-fat meat

Reviews 35

February 19, 2017
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By: Beth
We loved this (like everyone else that's reviewed it)! I halved the recipe and it made 4 normal-sized servings. I used pasta sauce and added sautéed onions and mushrooms and served it on WW pasta, but other than that followed the recipe. It's a little time-consuming, but worth it.
July 12, 2014
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By: EatingWell User
This will be a regular at our house! This was a hit. I did make some additions to boost the flavor of the sauce. I used 2 eggplants instead of 3 preparing them just as the recipe indicated. For the sauce I sauteed peppers and onions, used 4 cups of tomato sauce (instead of 2 1/2), and simmered with chopped garlic, Italian Seasoning, fresh basil, 1/2 tsp. of beef base, a dash of crushed red peppers, black pepper and Soy crumbles. I let the sauce simmer on the stove while the eggplant was baking. I had 3 layers of eggplant when assembling and this made plenty of rich sauce for all. Hubby loved it and didn't even realize he was eating a vegetarian dish! It was plenty for the entire family with leftovers for another meal. Pros: Does not taste like a low calorie meal
January 14, 2014
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By: EatingWell User
Flavorful and easier than the traditional eggplant parmesan I cut this in half and used one med-large eggplant. It's lighter and without having to fry the eggplant slices, it's much easier than the traditional recipe. I didn't have mozzarella but did have monterey jack cheese, which worked just fine. Will make again.--But it should tell you to salt and press the eggplant slices in advance, to remove bitter juice! Pros: lower calorie and less messy
October 03, 2013
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By: EatingWell User
I have made this dish several times and my family and I really enjoy it. I add some red wine, crushed red pepper, freshly-grated garlic and crushed fennel seed to the tomato sauce. The spices and wine keep the tomato sauce from being boring, without adding much additional work. After baking, I top the casserole with chopped fresh basil.
August 26, 2013
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By: jennamhodges
Tasty but Time Consuming This definitely took me longer to make that EatingWell said, but it was a very good dish. We ate it with spaghetti and my husband didn't miss meat with his pasta. One thing, though - this recipe makes a LOT of eggplant parm if you are having it with pasta. For two people, halving the recipe would be plenty for two meals. Pros: taste, healthy Cons: time consuming
June 29, 2013
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By: EatingWell User
Make your own bread crumbs with fresh gsrlic and basil ! With my own home made spaghetti sauce.....it was outrageous!
June 27, 2013
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By: EatingWell User
A definite keeper My husband's first comment when I made this was where's the meat? but it was love at first bite for him. The recipe was enough for dinner and two lunches each and was even better when re-heated. I love that it's low in calories, but rich in flavor. I'll definitely be keeping this recipe bookmarked. Pros: Easy to follow recipe, healthy, quick
April 11, 2013
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By: Kathy Lien Kohr
Cut calories more with Panko Really great recipe. My husband raved about it all night. Definitely make with panko instead of breadcrumbs - alot less calories and better crunch! Try to get flavored panko if possible . This recipe rivals some of the best eggplant parms I've had without the grease. I utterly adore it and will add it into my usual rotation Pros: Delicious!
January 31, 2013
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By: EatingWell User
The ONLY way to celebrate and eat eggplant parmesan! This is the only Eggplant Parmesan recipe I've used since Eating Well came out with it in 1995. It's a recipe that convinces people (like me) who always thought they didn't like eggplant that it can be a tasty dinner option. I tried eggplant parmesan in restaurants a few times, but it always left a greasy feeling in my mouth, and I had pretty much given up on it until I tried this recipe-try it, you'll LOVE it!!! Joyce Pros: Great textures; flavors mix well; doesn't leave you with a greasy mouth feel like fried eggplant par Cons: Can't think of one con!