Eggplant Parmesan

water drops on fresh aubergines
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  • Total: 45 mins
  • Prep: 15 mins
  • Cook: 30 mins
  • Yield: 4 plates (serves 4)
Nutritional Guidelines (per serving)
322 Calories
10g Fat
45g Carbs
18g Protein
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Nutrition Facts
Servings: 4 plates (serves 4)
Amount per serving
Calories 322
% Daily Value*
Total Fat 10g 13%
Saturated Fat 5g 27%
Cholesterol 28mg 9%
Sodium 432mg 19%
Total Carbohydrate 45g 16%
Dietary Fiber 12g 45%
Protein 18g
Calcium 434mg 33%
*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.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

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

Ingredients

  • 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

Steps 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.

  5. Sauté the onions and garlic with oil spray.

  6. In a medium bowl, stir together tomatoes and their juice, basil, salt, pepper, garlic, and onions.

  7. 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.

  8. 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