Eggplant Parmesan

water drops on fresh aubergines
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  • 45 mins
  • Prep: 15 mins,
  • Cook: 30 mins
  • Yield: 4 plates (serves 4)

This low-fat Eggplant Parmesan dish makes a delicious and nutritious supper dish and includes healthy vegetables.

What You'll Need

  • 2 egg whites
  • 2 1/2 lbs eggplant, peeled and cut crosswise into 1/4"-thick slices
  • 1/2 cup plain dried bread crumbs
  • Olive oil spray
  • 1 cup tomatoes, chopped with their juice
  • 1/4 cup chopped fresh basil or 1 tsp. dried
  • 1/2 tsp. black pepper
  • 1 cup shredded part-skim mozzarella cheese (about 4 oz)
  • 1/4 cup grated Parmesan cheese
  • 4 cloves garlic
  • 1/2 cup onion, chopped

How to Make It

  1. Preheat the oven to 400 F. Line baking sheet with foil. Spray foil with nonstick cooking spray.
  2. In a shallow dish, beat the egg whites and 2 tbsp of water until foamy.
  3. Dip eggplant into egg whites, then into bread crumbs, pressing crumbs into the eggplant.
  4. Place eggplant on prepared baking sheet and spray oil over eggplant slices. Bake 30 minutes, turning eggplant over after 20 minutes, until golden brown and cooked through.
  1. Sauté the onions and garlic with oil spray.
  2. In a medium bowl, stir together tomatoes and their juice, basil, salt, pepper, garlic, and onions.
  3. Spoon 3 tbsp of tomato mixture into bottom of 9" square glass baking dish. Place half of eggplant over sauce; spoon half of remaining tomato mixture over eggplant, and sprinkle half of mozzarella on top. Repeat with remaining eggplant, tomato mixture, and mozzarella.
  4. Sprinkle Parmesan on top and bake for 20 minutes, or until eggplant is piping hot and sauce is bubbly.

Per Serving:

Calories 274, Fat 6g,​
Calories from Fat 20%, Protein 18g
Carbohydrates 35g
Cholesterol 20mg
Fiber 8g
Sodium 427mg

Source: CDC 5-A-Day Campaign

Nutritional Guidelines (per serving)
Calories 322
Total Fat 10 g
Saturated Fat 5 g
Unsaturated Fat 3 g
Cholesterol 28 mg
Sodium 432 mg
Carbohydrates 45 g
Dietary Fiber 12 g
Protein 18 g
(The nutrition information on our recipes is calculated using an ingredient database and should be considered an estimate. Individual results may vary.)