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Eggplant Parm Recipe

Looking for an easy Eggplant Parm recipe? Learn how to make Eggplant Parm using healthy ingredients.


Submitted by niagra

Makes 4 servings



eggplant parm with fiber one crumbs (from hungrygirl.com)

Recipe Ingredients for Eggplant Parm

1 large eggplant
1/2 cup egg whites
1 cup Fiber One bran cereal
1 cup canned tomato sauce
1 cup mozzarella cheese, fat-free, shredded
1/4 cup parmesan, grated, reduced-fat
1/2 tsp. garlic powder
1/8 tsp. salt
1/8 tsp. pepper

Recipe Directions for Eggplant Parm

  1. Preheat oven to 375 degrees.

  2. Slice ends off of eggplant, and cut it lengthwise into 1/2-inch strips. Use a paper towel to blot eggplant slices on both sides (to remove excess moisture).

  3. Spray a large baking pan with nonstick spray.

  4. Season crumbs (Fiber One crushed in blender) with garlic powder, salt, pepper and, if you like, additional seasonings.

  5. Coat eggplant slices on both sides -- first with egg whites, and then with Fiber One crumbs.

  6. Place slices flat on the baking pan, and cook in the oven for 30 minutes.

  7. Then, flip slices over and bake until browned on both sides (about 10 minutes longer).

  8. Remove pan from oven, but leave oven on.

  9. Spread 1/4 cup of sauce over the bottom of an 8" X 8" baking dish sprayed lightly with nonstick spray.

  10. Arrange half of the baked eggplant slices evenly over the sauce.

  11. Continue to layer ingredients evenly in this order: sauce (1/4 cup), mozzarella and parm topping (half of each), sauce (1/4 cup), eggplant (remaining slices), sauce (1/4 cup), and cheeses (remaining amounts).

  12. Cover dish with foil and return to the oven. Bake for 25 minutes, or until heated throughout.

  13. Allow to cool slightly, and then cut into quarters. Enjoy! MAKES 4 SERVINGS

Categories

Main Dish

Nutrition Facts
Serving Size 256.2g
Amount Per Serving
Calories
200
Calories from Fat
75
% Daily Value*
Total Fat
8.3g
13%
Saturated Fat
4.7g
23%
Trans Fat
0.0g
Cholesterol
21mg
7%
Sodium
744mg
31%
Potassium
645mg
18%
Total Carbohydrates
24.1g
8%
Dietary Fiber
11.8g
47%
Sugars
5.8g
Protein
16.0g
Vitamin A 8% Vitamin C 16%
Calcium 35% Iron 18%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • High in calcium
  • Very high in dietary fiber
  • High in phosphorus
  • High in riboflavin
  • High in vitamin B12
  • High in zinc
  •   Bad points
  • High in saturated fat
  • High in sodium
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