Eggplant Parm Recipe

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


Submitted by jem599

Makes 4 servings



A lower calorie recipe for a beloved favorite that's also high in fiber.

Recipe Ingredients for Eggplant Parm

1 eggplant (548g)
4 egg whites (132g)
2 cup (60g) Fiber One
1 cup (250g) tomato basil sauce
1 cup (112g) 2% mozzarella
1/4 cup (30g) parmesan cheese
1/2 tsp garlic powder
1/8 tsp salt
1/8 tsp pepper

Recipe Directions for Eggplant Parm

  1. Grind Fiber One cereal (Original) to breadcrumb-like consistency in blender.

  2. Preheat oven to 375

  3. Slice ends off eggpland and cut into lengthwise 1/2 inc strips

  4. Use paper towel to blot eggplant to remove excess moisture

  5. Spray large baking pan with nonstick spray.

  6. Season crumbs with garlic powder, salt, pepper, any desired additional seasonings.

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

  8. Place slices flat on baking pan and cook in oven for 30 min

  9. Then flip slices and bake until browned on both sides (about 10 min longer)

  10. Remove from oven but leave oven on

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

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

  13. Continue to layer ingredients evenly in this order: sauce (1/4 cup), mozzarella dna parm topping (half of each), sauce (1/4 c), anc cheeses (remaining amounts).

  14. Cover dish with foil and return to the oven.

  15. Bake for 25 min or until heated throughout. Allow to cool slightly and then cut into quarters.

Categories

Vegetables, Main Dish

Nutrition Facts
Serving Size 274.9g
Amount Per Serving
Calories
233
Calories from Fat
63
% Daily Value*
Total Fat
7.0g
11%
Saturated Fat
3.1g
15%
Trans Fat
0.0g
Cholesterol
15mg
5%
Sodium
620mg
26%
Potassium
510mg
15%
Total Carbohydrates
38.8g
13%
Dietary Fiber
18.9g
76%
Sugars
7.0g
Protein
18.2g
Vitamin A 12% Vitamin C 18%
Calcium 41% Iron 31%
* 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
  • Low in cholesterol
  • High in calcium
  • Very high in dietary fiber
  • High in iron
  • High in niacin
  • High in riboflavin
  • High in thiamin
  • High in vitamin B6
  • High in vitamin B12
  • High in zinc
  •   Bad points
  • High in sodium
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