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Eggplant Parmesan Recipe

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


Submitted by gaplatt

Makes 8 servings



Adapted from Eating Well website. Spagetti added as an option.

Recipe Ingredients for Eggplant Parmesan

2 lbs eggplant
1/2 cup egg beaters
3 tablespoons water
1 cup fine dry breadcrumbs
1 ounce freshly grated Parmesan cheese, (1/2 cup), divided
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1/4 cup basil leaves, slivered fresh
2 1/2 cups Victoria Marinara
3 oz grated fat free mozzarella cheese (3/4 cup)
4 cups cooked whole wheat spagetti (optional -- adds 87 calories)

Recipe Directions for Eggplant Parmesan

  1. Preheat oven to 400F. 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.

  4. Serve 8 with 1/2 cup spaghetti noodles.

Categories

Main Dish

Nutrition Facts
Serving Size 308.8g
Amount Per Serving
Calories
276
Calories from Fat
68
% Daily Value*
Total Fat
7.6g
12%
Saturated Fat
3.0g
15%
Trans Fat
0.0g
Cholesterol
9mg
3%
Sodium
791mg
33%
Potassium
397mg
11%
Total Carbohydrates
38.6g
13%
Dietary Fiber
9.0g
36%
Sugars
6.1g
Protein
14.3g
Vitamin A 23% Vitamin C 6%
Calcium 19% Iron 17%
* 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 dietary fiber
  • High in manganese
  • High in selenium
  •   Bad points
  • High in sodium
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