Baked Eggplant Parmesan
Nutritional Info
- Servings Per Recipe: 8
- Amount Per Serving
- Calories: 275.6
- Total Fat: 6.2 g
- Cholesterol: 11.9 mg
- Sodium: 518.4 mg
- Total Carbs: 45.5 g
- Dietary Fiber: 7.8 g
- Protein: 14.5 g
View full nutritional breakdown of Baked Eggplant Parmesan calories by ingredient
Introduction
This eggplant parmesan has a more interesting sauce than the usual marinara, and it's easy to make while the eggplant is being oven-fried. Flavorful and filling, while still being healthy, it's far better than the original fried version (imho). Makes 8 servings (roughly 5-6 slices of eggplant plus sauce each). This eggplant parmesan has a more interesting sauce than the usual marinara, and it's easy to make while the eggplant is being oven-fried. Flavorful and filling, while still being healthy, it's far better than the original fried version (imho). Makes 8 servings (roughly 5-6 slices of eggplant plus sauce each).Number of Servings: 8
Ingredients
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2.5 lbs eggplant
1 1/4 cup flour
1/2 cup breadcrumbs, italian style (or add to plain crumbs about 1/2 tsp oregano, 1/4 tsp rosemary, 1/4 tsp thyme, 1/4 tsp basil or margoram, and 1/8 tsp salt)
2 egg whites or equivalent substitute
2 Tbl water
1/2 Tbl canola oil
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1 28 oz can of petite diced tomatoes
5 cups tomato sauce, no-salt added (or about 12 oz. tomato paste + 4 cups water, blended)
1/2 large onion (or 1 small), chopped
12 black olives, sliced or chopped
10 baby portabello mushrooms, sliced or chopped
1 tsp minced garlic
1/2 tsp black pepper
1/4 cayenne pepper
2 tsp basil, dried
1 Tbsp sugar
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4 oz part-skim mozzarella, shredded
1/2 cup parmesan, shredded (or about 7 Tbsp, grated)
Directions
Note: if your eggplant is large and not perfectly fresh (unblemished, heavy, and very firm), you may want to slice and salt the eggplant to extract the bitterness that develops with age. Let salt sit for at least 30 minutes, then rinse and dry eggplant slices before using. This time is not included in prep time since it is totally up to your particular eggplants AND your personal sensitivity to eggplant bitterness, as some people do not taste it at all when the eggplant is fresh and/or young.
1---Begin cooking the tomatoes in saucepan on medium heat, uncovered.
2---Slice eggplant into 1/4" thick slices, if not already done for salting process. Discard any part that is bruised. (Stir tomatoes.)
3---Begin preheating oven to 375.
4---In a bowl, mix the breadcrumbs and flour. In a second bowl, whisk together the 2 egg whites and 2 Tbl water until it just begins to froth.
5---Spray or spread two baking sheets with about 1 tsp oil each. Reduce heat to 350 if using dark sheets.
6-- Stir tomatoes -- reduce heat to low and cover.
7---For each slice of eggplant, dip to lightly coat in egg white, then coat (patting it to stick) in breadcrumb mixture. Gently knock off loose crumbs/flour. Place slices on greased baking sheets as closely together as possible with little touching (they'll stick together).
8---Bake for about 20 minutes and remove from oven.
9---Meanwhile, stir tomatoes, then chop onion, olives, mushrooms, and garlic (if applicable). Saute them together for about 5 minutes if desired, especially if soft onions are wanted. Stir into tomatoes. Add red and black pepper; stir in. Resume cooking on medium heat, uncovered. Shred cheese, if applicable.
10---Remove eggplant from oven but do not turn off oven (return to 375 if reduced earlier).
11---Add basil, sugar, and tomato sauce to main sauce.
12---In a 9 by 13 inch baking dish, spread a thin layer of sauce on the bottom (about 3/4 cup).
13---Place eggplant slices in a single layer on sauce, packing them in as closely as possible. Sprinkle with 2 Tbl of parmesan cheese. Pour about 1 1/2 cups of sauce loosely over eggplant.
14---Repeat eggplant/cheese/sauce layering, making sure there is enough sauce to spread over the final layer and down sides. Top with cheese.
15---Bake for 20-25 minutes at 375 F or until the cheese is melted and just starting to brown. Recommend cooling 5-10 minutes before serving.
Number of Servings: 8
Recipe submitted by SparkPeople user WAIT4IT.
1---Begin cooking the tomatoes in saucepan on medium heat, uncovered.
2---Slice eggplant into 1/4" thick slices, if not already done for salting process. Discard any part that is bruised. (Stir tomatoes.)
3---Begin preheating oven to 375.
4---In a bowl, mix the breadcrumbs and flour. In a second bowl, whisk together the 2 egg whites and 2 Tbl water until it just begins to froth.
5---Spray or spread two baking sheets with about 1 tsp oil each. Reduce heat to 350 if using dark sheets.
6-- Stir tomatoes -- reduce heat to low and cover.
7---For each slice of eggplant, dip to lightly coat in egg white, then coat (patting it to stick) in breadcrumb mixture. Gently knock off loose crumbs/flour. Place slices on greased baking sheets as closely together as possible with little touching (they'll stick together).
8---Bake for about 20 minutes and remove from oven.
9---Meanwhile, stir tomatoes, then chop onion, olives, mushrooms, and garlic (if applicable). Saute them together for about 5 minutes if desired, especially if soft onions are wanted. Stir into tomatoes. Add red and black pepper; stir in. Resume cooking on medium heat, uncovered. Shred cheese, if applicable.
10---Remove eggplant from oven but do not turn off oven (return to 375 if reduced earlier).
11---Add basil, sugar, and tomato sauce to main sauce.
12---In a 9 by 13 inch baking dish, spread a thin layer of sauce on the bottom (about 3/4 cup).
13---Place eggplant slices in a single layer on sauce, packing them in as closely as possible. Sprinkle with 2 Tbl of parmesan cheese. Pour about 1 1/2 cups of sauce loosely over eggplant.
14---Repeat eggplant/cheese/sauce layering, making sure there is enough sauce to spread over the final layer and down sides. Top with cheese.
15---Bake for 20-25 minutes at 375 F or until the cheese is melted and just starting to brown. Recommend cooling 5-10 minutes before serving.
Number of Servings: 8
Recipe submitted by SparkPeople user WAIT4IT.