Eggplant Parmesan (non-fried)
 Recipe){kind=link}
Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 258.7
- Total Fat: 7.4 g
- Cholesterol: 12.3 mg
- Sodium: 1,147.3 mg
- Total Carbs: 36.1 g
- Dietary Fiber: 8.3 g
- Protein: 13.2 g
View full nutritional breakdown of Eggplant Parmesan (non-fried) calories by ingredient
Introduction
Chef Patsy Jamieson notes: EatingWell's makeover of a traditional eggplant Parmesan recipe trimmed 50 grams of fat from each serving! The key to lightening this classic is to make a meatless version — the meaty quality of eggplant provides enough richness and body — and bake, rather than fry, the eggplant slices. Chef Patsy Jamieson notes: EatingWell's makeover of a traditional eggplant Parmesan recipe trimmed 50 grams of fat from each serving! The key to lightening this classic is to make a meatless version — the meaty quality of eggplant provides enough richness and body — and bake, rather than fry, the eggplant slices.Number of Servings: 6
Ingredients
-
2 eggplants (about 2 pounds total)
3 egg whites
3 tbsp. water
1 cup fine dry breadcrumbs
1/2 cup freshly grated parmesan cheese (1 oz.) divided
1/4 cup slivered fresh basil leaves
2 1/2 cups basic tomato/marinara sauce
3/4 cup grated part-skim mozzarella cheese (3 oz.)
1/2 tsp. salt, or to taste
freshly ground black pepper, to taste
Directions
• Preheat oven to 400°F. Coat 2 baking sheets with cooking spray. Coat an 8-by-11 1/2-inch baking dish with cooking spray.
• To prepare eggplant: Cut eggplants crosswise into 1/4-inch-thick slices. Whisk egg whites with water in a shallow dish until frothy. Combine breadcrumbs, 1/4 cup Parmesan, salt and pepper in another shallow dish. Dip the eggplant slices into the egg whites, then coat with the breadcrumb mixture. (Discard any leftover egg white and breadcrumbs.) Arrange the eggplant slices in a single layer on the prepared baking sheets.
• Bake the eggplant slices for 15 minutes, turn them over and bake until crisp and golden, about 15 minutes more.
• To assemble casserole: Stir basil into tomato sauce. Spread about 1/2 cup of the sauce in the prepared baking dish. Arrange half the eggplant slices over the sauce, overlapping slightly. Spoon 1 cup of the remaining sauce over the eggplant and sprinkle with half the mozzarella. Layer on the remaining eggplant and top with the remaining sauce, mozzarella and Parmesan.
• Bake the casserole, at 400°F uncovered, until the sauce bubbles and the top is golden, 15 to 25 minutes.
To make ahead: Prepare through Step 4. Cover and refrigerate for up to 2 days.
Yield: 6 servings
Number of Servings: 6
Recipe submitted by SparkPeople user LINNEYLOU1501.
• To prepare eggplant: Cut eggplants crosswise into 1/4-inch-thick slices. Whisk egg whites with water in a shallow dish until frothy. Combine breadcrumbs, 1/4 cup Parmesan, salt and pepper in another shallow dish. Dip the eggplant slices into the egg whites, then coat with the breadcrumb mixture. (Discard any leftover egg white and breadcrumbs.) Arrange the eggplant slices in a single layer on the prepared baking sheets.
• Bake the eggplant slices for 15 minutes, turn them over and bake until crisp and golden, about 15 minutes more.
• To assemble casserole: Stir basil into tomato sauce. Spread about 1/2 cup of the sauce in the prepared baking dish. Arrange half the eggplant slices over the sauce, overlapping slightly. Spoon 1 cup of the remaining sauce over the eggplant and sprinkle with half the mozzarella. Layer on the remaining eggplant and top with the remaining sauce, mozzarella and Parmesan.
• Bake the casserole, at 400°F uncovered, until the sauce bubbles and the top is golden, 15 to 25 minutes.
To make ahead: Prepare through Step 4. Cover and refrigerate for up to 2 days.
Yield: 6 servings
Number of Servings: 6
Recipe submitted by SparkPeople user LINNEYLOU1501.