Name: Eggplant Parmesan
Cook time: 45 min
Total time: 150 min
Ingredients: 2 eggplants (about 1 pound each), cut into 12 slices each; 1.5 teaspoons kosher salt, divided; 0.75 cup whole-wheat flour; 3/4 cup liquid egg whites or 6 large egg whites; 2 1/2 cups fine dry breadcrumbs (see Tips), preferably whole-wheat; 3 tablespoons Italian seasoning, divided; 4 tablespoons extra-virgin olive oil, divided; Olive oil cooking spray; 2 28-ounce cans crushed tomatoes (see Tips); 1.5 cups shredded part-skim mozzarella cheese, divided; 4 tablespoons finely shredded Parmigiano-Reggiano cheese, divided; Fresh basil for garnish

Cook Time:

45 mins

Additional Time:

1 hr 45 mins

Total Time:

2 hrs 30 mins

Servings:

8

Yield:

2 casseroles, 4 servings each (about 3/4 cup)

Nutrition Profile:

Low-Calorie High Fiber Vegetarian High Calcium Bone Health Healthy Aging Healthy Immunity Healthy Pregnancy Low Added Sugars

Jump to Nutrition Facts

Ingredients

2 eggplants (about 1 pound each), cut into 12 slices each
1 ½ teaspoons kosher salt, divided
¾ cup whole-wheat flour
3/4 cup liquid egg whites or 6 large egg whites
2 1/2 cups fine dry breadcrumbs (see Tips), preferably whole-wheat
3 tablespoons Italian seasoning, divided
4 tablespoons extra-virgin olive oil, divided
Olive oil cooking spray
2 28-ounce cans crushed tomatoes (see Tips)
1 ½ cups shredded part-skim mozzarella cheese, divided
4 tablespoons finely shredded Parmigiano-Reggiano cheese, divided
Fresh basil for garnish

Directions

Place 2 layers of paper towels on a baking sheet or cutting board. Place half the eggplant slices on the paper towels. Sprinkle with 3/4 teaspoon salt. Cover with another double layer of paper towels. Top with the remaining eggplant slices and sprinkle with the remaining 3/4 teaspoon salt. Cover with another double layer of paper towels. Let stand at room temperature for 1 hour.
Position oven racks in upper and lower positions and place a large baking sheet on each rack to heat; preheat to 425 degrees F.
Blot the eggplant slices with more paper towels. Put flour in one shallow dish, egg whites in another. Combine breadcrumbs and 2 tablespoons Italian seasoning in a third dish. Dip each slice of eggplant in the flour, shaking off excess. Dip in the egg, letting the excess drip off, then press into the breadcrumbs.
Remove the heated baking sheets from the oven and add 2 tablespoons oil to each, tilting to coat. Place half the eggplant on each baking sheet, not letting the slices touch. Generously coat the tops with cooking spray. Bake for 15 minutes. Flip the slices over and continue baking until golden brown, about 15 minutes more.
Combine crushed tomatoes and the remaining 1 tablespoon Italian seasoning in a medium bowl.
To assemble: Coat two 8-inch-square baking dishes with cooking spray. Spread 1/2 cup of the tomatoes in each prepared baking dish. Make a layer of 6 eggplant slices over the sauce. Spread with 1 cup of tomatoes and sprinkle with 1/4 cup mozzarella. Top with the remaining 6 slices of eggplant, a generous 1 cup tomatoes, 1/2 cup mozzarella and 2 tablespoons Parmesan.
To serve: Bake until the sauce is bubbling and the cheese is melted, about 15 minutes. Serve garnished with basil, if desired. To freeze: Let unbaked casserole(s) cool to room temperature. Tightly wrap with heavy-duty foil (or freezer paper) and freeze. (To prevent foil from sticking to the cheese, coat with cooking spray first.)

Tips

Make Ahead Tip: Prepare through Step 6, cover and freeze (unbaked) for up to 3 months. Thaw in the refrigerator for 2 days. Uncover and bake at 400°F for 40 to 45 minutes.

To make your own breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse (or fine) crumbs form. To make dry breadcrumbs (coarse or fine), spread on a baking sheet and bake at 250°F until dry, 10 to 15 minutes. One slice of bread makes about 1/2 cup fresh breadcrumbs or 1/3 cup dry breadcrumbs.

Sodium amounts vary widely among brands of crushed tomatoes. And although it's hard to find any that are labeled “low-sodium,” for the best tomato flavor we use brands that have little or no added sodium. Compare nutrition labels and choose one that has 190 mg sodium or less per 1/2-cup serving.

Nutrition Facts (per serving)

302	Calories
15g	Fat
33g	Carbs
14g	Protein

Nutrition Facts
Servings Per Recipe 8
Serving Size about 3/4 cup
Calories 302
% Daily Value *
Total Carbohydrate 33g	12%
Dietary Fiber 9g	31%
Total Sugars 9g
Protein 14g	28%
Total Fat 15g	19%
Saturated Fat 4g	21%
Cholesterol 16mg	5%
Vitamin A 1122IU	22%
Vitamin C 28mg	31%
Folate 53mcg	13%
Sodium 466mg	20%
Calcium 280mg	22%
Iron 3mg	15%
Magnesium 56mg	13%
Potassium 728mg	15%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.