Sunday, January 17, 2010

Baked Eggplant Parmesan

A healthy version of this classic Italian favorite, easy to make and baked instead of fried.


1 large eggplant
½ cup egg substitute or 4 egg whites
4 tablespoons parmesan cheese
2 whole wheat English muffins (I used Oroweat double fiber) or 2 cups whole wheat breadcrumbs
2 cups marinara sauce
2 tablespoons chopped fresh basil
½ cup low fat mozzarella cheese


Preheat oven to 425 degrees. Wash and slice eggplant into ¼ inch thick rounds (should make about 7-8). If making homemade breadcrumbs, cut the English muffins into small cubes and convert to breadcrumbs by putting in a blender or food processor on high for 10-15 seconds. Spread the breadcrumbs on a large plate and mix with the parmesan cheese. Put the egg substitute/whites in a small plate or shallow bowl. Dip each eggplant round in the egg mixture to wet each side and then coat each side with bread crumbs. Place the coated rounds on a baking sheet coated with cooking spray and bake for 10 minutes. Flip them over and bake for another 10 minutes. Meanwhile pour 1 cup of marinara sauce to coat the bottom of a 9x12 inch baking dish. Place the baked eggplant rounds to line the dish and then top with the other 1 cup sauce. Bake covered with aluminum foil for 15 minutes. Uncover, sprinkle with the basil and mozzarella cheese and bake uncovered for another 5 minutes or until cheese is melted.

Makes 7-8 servings

Serving size: 1 eggplant round Calories 110 Protein 7 g Carb 15 g Fiber 5 g Sugars 6 g Fat 3 g Saturated fat 1 g Sodium 326 mg


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