EatingWell's Eggplant Parmesan
From EatingWell: 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.
- 2 eggplants, (about 2 pounds total)
- 3 egg whites
- 3 tablespoons water
- 1 cup fine dry breadcrumbs
- 1/2 cup freshly grated Parmesan cheese, (1 ounce), divided
- 1/2 teaspoon salt
- 1/2 teaspoon freshly ground pepper
- 1/4 cup slivered fresh basil leaves
- 2 1/2 cups tomato sauce
- 3/4 cup grated part-skim mozzarella cheese, (3 ounces)
- Preheat oven to 400°F. Coat two baking sheets and an 8-by-11 1/2-inch baking dish with nonstick cooking spray.
- Cut eggplants crosswise into 1/4-inch-thick slices. Whisk egg whites and water in a shallow dish until frothy. Combine breadcrumbs, 1/4 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.
- Stir basil into tomato sauce. Spread about 1/2 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.
Per serving: 203 calories; 6 g fat (3 g sat, 2 g mono); 13 mg cholesterol; 29 g carbohydrates; 12 g protein; 8 g fiber; 563 mg sodium; 777 mg potassium.
Carbohydrate Servings: 1 1/2
Exchanges: 1 starch, 4 vegetable, 1 medium-fat meat
More From EatingWell
Our healthy Labor Day recipes are a delicious way to...
Don’t be fooled: granola sounds healthy, but it's often high...
Using healthy ingredients such as nuts, dried fruit and whole...
Summer's bounty of fresh berries invites creativity. From...
Fiber-rich okra is delicious, whether pickled, roasted or...
From healthy blueberry muffins and blueberry pancakes topped...
If you’re following the Paleo Diet then you know that you...
While nothing quite beats eating quickly boiled or grilled...
Fresh, sun-ripened tomatoes not only taste wonderful, they...
Add these healthy and delicious recipes to your gluten-free...
When summer tomatoes from backyard gardens and farmstands hit...
When the produce section looks bleak, turn to the freezer....
If you’re craving an easy dessert tonight, we have just what...
The Meatless Monday movement is growing in popularity across...
Potassium plays a vital role in keeping your heart healthy...
Go beyond the gin and tonic this summer and mix up cocktails...
- Preparation/ Technique
- Super Bowl
- Type of Dish
- Main dish, vegetarian
- Ease of Preparation
- Total Time
- More than 1 hour
- September/October 1995