No-Fry Almost-Cheeseless Eggplant Parmesan

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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 324.9
  • Total Fat: 22.4 g
  • Cholesterol: 126.0 mg
  • Sodium: 578.6 mg
  • Total Carbs: 18.1 g
  • Dietary Fiber: 4.3 g
  • Protein: 24.6 g

View full nutritional breakdown of No-Fry Almost-Cheeseless Eggplant Parmesan calories by ingredient
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This is a great alternative to the heavy cheesy version of eggplant parm we all love so much...and it's delicious!!! This is a great alternative to the heavy cheesy version of eggplant parm we all love so much...and it's delicious!!!
Number of Servings: 6


    1 Eggplant
    3 Tbsp Grapeseed Oil
    6 Romano Tomatoes
    1/3 Poblano Pepper
    3 Cloves Garlic
    3 Large Eggs
    1/2 C Bread Crumbs
    1.5 C FRESH grated Parmesan Cheese
    1 Block Firm Tofu
    Salt/Pepper/Garlic Powder


Begin by peeling and slicing the eggplant into 1/2 in. thick pieces. Lay them out on wire racks and lightly salt them (big flake salt is best). Let them "sweat" for about 20 minutes.

While the eggplant sweats, make the sauce.Cast iron is my favorite, but any large, heavy-bottomed pan will do. Heat the grapeseed oil on med-high heat. Chop the pepper and garlic and brown them in the oil. Chop the tomatoes and add them to the garlic and oil. As the tomatoes begin to liquefy, lower the heat to med-low, and cover. Allow to simmer, stirring occasionally, until you're ready to use it in layering. Add salt and pepper to taste.

Once sauce is on a low simmer, rinse and dry the eggplant. Pre-heat oven to 375 degrees. Poor bread crumbs in a shallow bowl. Set aside. Put one egg (well beaten) in a shallow bowl. Set aside. Spray a large cookie sheet with non-stick spray. Now, dip each piece of eggplant into egg, then into bread crumbs. Each piece should be just lightly breaded. Arrange the breaded eggplant on the baking sheet. Bake at 375 for about 15-20 mins.

While the eggplant bakes, and the sauce simmers, grate 1.5 cups of Parmesan cheese. Put the tofu in a bowl and mush it with a fork until it looks like ricotta cheese. Add .75 C of grated cheese to the tofu, and add the other two eggs also. Mix well. Season it with salt, pepper, and garlic powder. I also like to add some hot sauce, but that's just me.

Once the eggplant is nicely browned, remove it from oven and prepare to layer your ingredients in a shallow baking pan. Sauce, eggplant, tofu mixture, eggplant, sauce, tofu mixture, eggplant, sauce, and the remainder of Parmesan cheese goes on top. Really, you can put it in whatever order you want, but this is what I did.

Keep in mind that, of course, this meal can be made entirely cheese-less, but I need me some parm in my parm. What can I say?

Finally, bake your dish of goodness for about 20-30 minutes. Then, let it cool for about 5 minutes and ENJOY! It's a fine substitute if you are craving some comfort food, but don't want all the fat and calories.

Number of Servings: 6

Recipe submitted by SparkPeople user NONIE_C.

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