I loved the broiling of the eggplant - saved a bunch of calories compared to frying. I am a sauce girl so the extra sauce was my fav part. Instead of the canned tomatoes, I used 28 oz of sauce that I had frozen using fresh tomatoes, but still added the canned sauce, paste and spices. I did not add any cheese when baking the recipe (lactose issues in the household), just let those in my family who can eat cheese add shaved parmesan as desired. This really cuts back on calories and in my opinion does not decrease the taste.
Perfect for Meatless Mondays, this eggplant parmesan recipe is not only delicious, but healthy. It comes in at just under 300 calories and 8.5 grams of fat per serving.
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- Calories: 298
- Calories from fat: 26%
- Fat: 8.5g
- Saturated fat: 5g
- Monounsaturated fat: 2.2g
- Polyunsaturated fat: 0.4g
- Protein: 19.2g
- Carbohydrate: 38.8g
- Fiber: 2.6g
- Cholesterol: 27mg
- Iron: 2.8mg
- Sodium: 818mg
- Calcium: 422mg
- 1/2 cup dry white wine
- 1 tablespoon dried basil
- 1 tablespoon dried oregano
- 4 (8-ounce) cans no-salt-added tomato sauce
- 1 (28-ounce) can no-salt-added whole tomatoes, undrained and chopped
- 1 (6-ounce) can tomato paste
- 2 garlic cloves, minced
- 2 (1-pound) eggplants, cut crosswise into 1/4-inch slices
- 1/4 cup water
- 3 egg whites, lightly beaten
- 1 1/4 cups Italian-seasoned breadcrumbs
- 1/4 cup grated Parmesan cheese
- Vegetable cooking spray
- 3 cups (12 ounces) shredded part-skim mozzarella cheese
- Fresh oregano sprigs (optional)
- Combine first 7 ingredients in a large saucepan; bring to a boil. Reduce heat, and simmer, uncovered, 20 minutes.
- Place eggplant in a large bowl; add water to cover, and let stand 30 minutes. Drain well; blot dry with paper towels. Combine 1/4 cup water and egg whites in a shallow bowl. Combine breadcrumbs and Parmesan cheese; stir well. Dip eggplant in egg white mixture, and dredge in breadcrumb mixture.
- Place half of eggplant on a baking sheet coated with cooking spray, and broil 5 minutes on each side or until browned. Repeat procedure with remaining eggplant. Set eggplant aside.
- Spread half of tomato mixture in bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange half of eggplant over sauce; top with half of mozzarella cheese. Repeat layers with remaining sauce, eggplant, and cheese.
- Bake at 350° for 30 minutes or until bubbly. Let stand 5 minutes before serving. Garnish with fresh oregano sprigs, if desired.
MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.
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