Mediterranean Eggplant Casserole Recipe

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


Submitted by kappawing

Makes 6 servings



Justification: This food is healthy because a single serving contains over a quarter of your daily recommended intake of vitamins A, C, and Calcium. It is also very low on total fat and saturated fat compared to the normal version of this food. The cholesterol is also very low, five percent, and one serving is only 245 calories. It has been given a Nutrition Grade A by the website. The only foreseeable weakness is the high sodium at 38%, but even that isn't too bad.

Recipe Ingredients for Mediterranean Eggplant Casserole

2 tsp. olive oil
1 onion, halved and sliced
3 cloves garlic, minced
1 tsp. oregano, dried
1 1/2 tsp. salt
1/2 tsp. pepper
1 1/2 lbs. tomatoes, chopped
3 tbs. fresh basil, sliced
1 cup dry bread crumbs, seasoned
1/4 cup grated parmesan cheese, divided
3 egg whites, lightly beaten
1 cup mozzarella cheese, shredded
2 1/2 lbs. eggplant

Recipe Directions for Mediterranean Eggplant Casserole

  1. Prepare a cookie sheet with fat free cooking spray and set aside.

  2. Mix bread crumbs with 2 tablespoons of parmesan cheese. Beat egg whites with 1/2 tsp. salt.

  3. Dip eggplant slices in egg whites, coat with seasoned bread crumbs.

  4. Place eggplant slices on prepared cookie sheet. You will have 2 different batches. Spray eggplant slices with cooking spray. Set aside.

  5. In a nonstick skillet heat oil over medium heat, add onion and garlic. Cook until softened. Add oregano, 1 tsp. salt and pepper. Cook for one minute. Add tomatoes, increase heat to high and cook until thickened, about 10-12 minutes. Remove from heat and add basil.

  6. Broil eggplant slices, 1 batch at a time for 3-5 minutes per side, until brown.

  7. Preheat oven to 425 F. Layer eggplant slices in a 1 1/2 quart baking dish. Top with tomato mixture and sprinkle with mozzarella cheese and remaining parmesan cheese.

  8. Bake uncovered until cheese is bubbly, 10-15 minutes.

Categories

Main Dish

Nutrition Facts
Serving Size 384.5g
Amount Per Serving
Calories
245
Calories from Fat
72
% Daily Value*
Total Fat
8.0g
12%
Saturated Fat
3.6g
18%
Trans Fat
0.0g
Cholesterol
14mg
5%
Sodium
914mg
38%
Potassium
834mg
24%
Total Carbohydrates
31.8g
11%
Dietary Fiber
9.0g
36%
Sugars
9.6g
Protein
13.9g
Vitamin A 24% Vitamin C 34%
Calcium 26% Iron 11%
* 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
  • High in dietary fiber
  • High in manganese
  • High in vitamin C
  •   Bad points
  • High in sodium
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