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EatingWell's Eggplant Parmesan

:  September/October 1995

Your rating: None Average: 4.2 (171 votes)

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.


READER'S COMMENT:
"Great recipe! Had the yummy italian flavors without all the calories. Will be keeping this one and making again! Alleyne "
EatingWell's Eggplant Parmesan Recipe

Makes: 6 serving

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High calcium | High fiber | High potassium |

View Our Nutrition Guidelines »

Ingredients

  • 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)

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Preparation

  1. Preheat oven to 400°F. Coat two baking sheets and an 8-by-11 1/2-inch baking dish with nonstick cooking spray.
  2. 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.
  3. 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.

Nutrition

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

Recipe Categories

Style/Theme
Vegetarian
Comfort foods
Everyday favorites
Kid-friendly
Type of Dish
Main dish, vegetarian
Ethnic/Regional
Italian
Mediterranean
Ease of Preparation
Easy
Total Time
More than 1 hour
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High calcium
High fiber
High potassium
Servings
6
Preparation/ Technique
Bake
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Holiday
Super Bowl
Publication
September/October 1995
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