Eggplant Parmesan
Alicia Calvo, MPH, RDN, CDCES, CEDRD
Delicious and easy to prepare. Leftovers make for great Eggplant Parmesan sandwiches.
Prep Time: 30min | Cook Time: 30min | Total Time: 1hr | Yield: 8
Ingredients:
1 Medium Eggplant
2 Roma Tomatoes
4 Egg Whites, beaten
1 cup Progresso Italian Bread Crumbs
½ jar Marinara Sauce
½ cup Water
1 cup fat-free Ricotta Cheese (optional)
12 ounces shredded Mozzarella Cheese, part skim or 2% fat
½ cup Parmesan Cheese
Instructions:
Slice eggplant into 1/8 inch slices.
Dip eggplant slices in beaten egg whites in a zip lock bag.
Transfer eggplant slices into a second zip lock bag filled with Italian bread crumbs. Seal bag and shake to coat thoroughly.
Spread single layer of breaded eggplant slices onto cookie sheets lined with foil and greased with olive oil spray. Bake for 15 minutes or until golden.
Remove eggplant from oven. Dilute marinara sauce with water.
Layer marinara sauce, eggplant, ricotta cheese on top each slice of eggplant. Sprinkle with mozzarella cheese and repeat in a 13X9 inch Pyrex dish. Pour rest of marinara sauce on top of top layer of eggplant and sprinkle with remaining mozzarella and Parmesan cheese.
Bake Eggplant Parmesan for 15 – 30 minutes to melt cheese.
Serve with crusty bread, pasta, farro, couscous, or rice.
Nutrition Facts:
Calories: 300
Total Fat: 9 g
Total Carbohydrate: 33 g
Dietary Fiber: 3 g
Protein: 27 g
Equivalents: 4 Lean protein and 4 Vegetable