Healthy Eggplant Parmesan

[ 5 ] July 17, 2013 |

Healthy Eggplant Parmesan

This Italian-American favorite of eggplant, tomato sauce, and cheese make a delighful meatless meal.

This is one of my favorite ways to eat eggplant. Traditionally eggplant parmesan is breaded and fried before baking. This version is lighter by roasting the eggplant in the oven instead, using reduced fat mozzarella and part-skim  ricotta which reduces the fat and calories significantly. Always use a good parmesan or romano cheese.

Healthy Eggplant Parmesan

 I dredge eggplant slices in crispy, whole-wheat panko, then bake them to crunchy, meaty perfection.The filling is made of part-skim ricotta with garlic, crushed red pepper, basil, and cheese. . This tasty casserole loses the heaviness,and the calories of the traditional eggplant parmesan.

Healthy Eggplant Parmesan

 This is the perfect eggplant parmesan recipe with crispy eggplant slices  are baked with layers of tomato sauce and reduced-fat cheese.

Such a great summer dish. Serve  with a green salad and fresh crusty bread.

This recipe is adapted from Cooking light magazine.

Healthy Eggplant Parmesan
Author:
Serves: 8-10
Ingredients
  • Eggplant:
  • 2 large eggs, lightly beaten
  • 1 tablespoon water
  • 2 cups whole-wheat panko (Japanese breadcrumbs)
  • ¼ cup (1 ounce) grated fresh Parmigiano-Reggiano cheese
  • 2 (1-pound) eggplants, peeled and cut crosswise into ½-inch-thick slices
  • Cooking spray
  • Filling:
  • ½ cup torn fresh basil
  • ¼ cup (1 ounce) grated fresh Parmigiano-Reggiano cheese
  • ½ teaspoon crushed red pepper
  • 1½ teaspoons minced garlic
  • ¼ teaspoon salt
  • 1 (16-ounce) container part-skim ricotta cheese
  • 1 egg white, lightly beaten
Remaining ingredients:
  • 1 (24-ounce) jar tomato basil sauce
  • 8 ounces mozzarella cheese, shredded
  • ¾ cup (3 ounces) finely grated fontina cheese
Instructions
  1. Preheat oven to 375°.
  2. To make eggplant, combine 2 eggs and 1 tablespoon water in a shallow dish. Combine panko and ¼ cup Parmigiano-Reggiano in a second shallow dish. Dip eggplant in egg mixture; dredge in panko mixture, pressing gently to adhere and shaking off excess. Place eggplant 1 inch apart on baking sheets coated with cooking spray. Bake at 375° for 30 minutes or until golden, turning once and rotating baking sheets after 15 minutes.
  3. To make filling, combine basil and next 6 ingredients (through egg).
  4. To assemble, spoon ½ cup pasta sauce in bottom of a 13 x 9-inch glass baking dish coated with cooking spray. Layer half of eggplant slices over pasta sauce. Top with about ¾ cup pasta sauce; spread half of ricotta mixture over sauce, and top with a third of mozzarella and ¼ cup fontina. Repeat layers once, ending with about 1 cup pasta sauce. Cover tightly with aluminum foil coated with cooking spray. Bake at 375° for 35 minutes. Remove foil; top with remaining third of mozzarella and ¼ cup fontina. Bake at 375° for 10 minutes or until sauce is bubbly and cheese melts; cool 10 minutes.

 

Healthy Eggplant Parmesan

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Category: Healthy Choices, Main Dishes, Vegetarian

Comments (5)

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  1. That first photo makes me want to run to the kitchen to make this. Looks delicious!

  2. D Holstein says:

    Love this recipe! Easy, yet resulted in a fantastic tasting dish!!

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