|Nutritional Guidelines (per serving)|
|Servings: 4 plates (serves 4)|
|Amount per serving|
|% Daily Value*|
|Total Fat 10g||13%|
|Saturated Fat 5g||27%|
|Total Carbohydrate 45g||16%|
|Dietary Fiber 12g||45%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
This low-fat Eggplant Parmesan dish makes a delicious and nutritious supper dish and includes healthy vegetables.
- 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
Preheat the oven to 400 F. Line baking sheet with foil. Spray foil with nonstick cooking spray.
In a shallow dish, beat the egg whites and 2 tbsp of water until foamy.
Dip eggplant into egg whites, then into bread crumbs, pressing crumbs into the eggplant.
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.
Sauté the onions and garlic with oil spray.
In a medium bowl, stir together tomatoes and their juice, basil, salt, pepper, garlic, and onions.
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.
Sprinkle Parmesan on top and bake for 20 minutes, or until eggplant is piping hot and sauce is bubbly.
Calories 274, Fat 6g,
Calories from Fat 20%, Protein 18g
Source: CDC 5-A-Day Campaign