Low-Fat Eggplant Parmesan (Parm)
Nutritional Info
- Servings Per Recipe: 5
- Amount Per Serving
- Calories: 223.2
- Total Fat: 6.3 g
- Cholesterol: 12.0 mg
- Sodium: 860.4 mg
- Total Carbs: 28.6 g
- Dietary Fiber: 4.4 g
- Protein: 13.8 g
View full nutritional breakdown of Low-Fat Eggplant Parmesan (Parm) calories by ingredient
Introduction
A healthier vegetarian alternative to an often fat laden Italian classic. A healthier vegetarian alternative to an often fat laden Italian classic.Number of Servings: 5
Ingredients
-
1 Large Eggplant
2 Large Egg Whites
2 tbsp Parmesan or Pecorino Romano Cheese, grated
1/2 Tbsp Italian Seasoning (or fresh basil and/or parsley is available)
1/2 Tsp Garlic powder
1 C Bread Crumbs
1/3 C Light Mozzarella Cheese
1 C Marinara
1/2 C Reduced Fat Four Cheese Italian Blend (Sargento) (can also use just mozzarella)
Salt and Pepper to taste
Directions
1) Preheat oven to 450 degrees and prepare cookie sheet by lightly spraying with olive oil cooking spray. (Contrary to popular belief, cooking spray contains predominately oil, and therefore calories. Use sparingly)
2) Peel eggplant and slice into 1/4-1/2 inch thick rounds.
3) Layer bowl or tray with paper towels and layer eggplant slices sprinkled with salt, alternating between towels and eggplant. Place another bowl or tray on top....pressing the slices. Leave to sit for 30-60 min. This will allow some moisture and bitterness to be removed. (Awesome trick my mom taught me as a kid)
4) Remove slices and briefly rinse excess salt with water, patting dry with a towel.
5) Dip slices in egg wash (2 egg whites beaten with a splash of water, seasoning, & garlic powder ), coating both sides. Follow by coating in bread crumbs and place on cookie sheet in one layer. (I needed two cookie sheets total for my large eggplant)
6) Bake for 20 minutes, flipping slices halfway through to brown on both sides.
7) Remove from oven and layer slices in a casserole dish like a lasagna with the cheeses and sauce, or cook individual portions with sauce and cheese on each.
8) Return to oven to heat through and melt cheeses. (I like to broil it for the last 1-2 minutes to crisp up the cheese)
9) Remove and let cool for a couple minutes. Serve family style with a side of vegetables or whole wheat pasta. I toss whole wheat thin spaghetti (Ronzoni Healthy Harvest) in a mixture of olive oil and balsamic vinegar (2-3 tbsp of each), minced garlic (2 tbsp, sauteed), marinara or diced tomatoes (1/2 cup), and pecorino on top.
Servings and calories will vary slightly depending on the size of the eggplant and brands of sauce and cheese used. In order to ensure accuracy, try using both a reduced fat/part skim cheese and a lower calorie sauce (for reference mozzarella can range 50-110 cal per 1/4 C serving and marinara can range 50-100 cal per 1/2 C serving)
Serving Size: Make 4-6 servings (Nutrition Info based on 5 portions)
Number of Servings: 5
Recipe submitted by SparkPeople user KENNEDY429.
2) Peel eggplant and slice into 1/4-1/2 inch thick rounds.
3) Layer bowl or tray with paper towels and layer eggplant slices sprinkled with salt, alternating between towels and eggplant. Place another bowl or tray on top....pressing the slices. Leave to sit for 30-60 min. This will allow some moisture and bitterness to be removed. (Awesome trick my mom taught me as a kid)
4) Remove slices and briefly rinse excess salt with water, patting dry with a towel.
5) Dip slices in egg wash (2 egg whites beaten with a splash of water, seasoning, & garlic powder ), coating both sides. Follow by coating in bread crumbs and place on cookie sheet in one layer. (I needed two cookie sheets total for my large eggplant)
6) Bake for 20 minutes, flipping slices halfway through to brown on both sides.
7) Remove from oven and layer slices in a casserole dish like a lasagna with the cheeses and sauce, or cook individual portions with sauce and cheese on each.
8) Return to oven to heat through and melt cheeses. (I like to broil it for the last 1-2 minutes to crisp up the cheese)
9) Remove and let cool for a couple minutes. Serve family style with a side of vegetables or whole wheat pasta. I toss whole wheat thin spaghetti (Ronzoni Healthy Harvest) in a mixture of olive oil and balsamic vinegar (2-3 tbsp of each), minced garlic (2 tbsp, sauteed), marinara or diced tomatoes (1/2 cup), and pecorino on top.
Servings and calories will vary slightly depending on the size of the eggplant and brands of sauce and cheese used. In order to ensure accuracy, try using both a reduced fat/part skim cheese and a lower calorie sauce (for reference mozzarella can range 50-110 cal per 1/4 C serving and marinara can range 50-100 cal per 1/2 C serving)
Serving Size: Make 4-6 servings (Nutrition Info based on 5 portions)
Number of Servings: 5
Recipe submitted by SparkPeople user KENNEDY429.
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