Recipe: Healthy Eggplant Parmesan

Sensei offers a recipe Healthy Eggplant Parmesan.

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Healthy Eggplant Parmesan


Healthy Eggplant Parmesan

Traditional eggplant parmesan dishes can be a killer … especially if you’re dining out. The problem is that restaurant dishes usually start at 700 calories and 40 grams of fat (over ½ the total calories) … and it only gets worse from there! This recipe lets you still enjoy this dish, but in a healthy way.

Mix the following into a bowl (add extra seasoning if desired):
¾ c breadcrumbs
½ tsp garlic powder
½ tsp onion powder
1 tsp dry basil
¼ tsp pepper
¼ tsp salt

Break eggs into bowl and beat with milk:
1-2 lg eggs (or ½ cup egg substitute for even fewer calories and fat)
2 Tbsp milk or water

1 small eggplant (about 6″ long)
½ c shredded light mozzarella (I like Sargento Reduced Fat Shredded)
½ c tomato based pasta sauce

Preheat oven to 350 degrees.

Spray a cookie sheet with non-stick cooking spray. Slice eggplant into ¼” thick circles. Dip each round into the egg mixture, then coat with breadcrumbs and place on cookie sheet. Bake for 20 minutes, or until eggplant is tender.

Once eggplant is cooked, sprinkle each slice with shredded mozzarella and place back in oven until cheese is melted (about 5 minutes). Warm tomato sauce in a covered bowl in the microwave.

To serve, layer eggplant slices on a plate and spoon sauce over top. Can be used as a main dish or a side dish served with pasta or a salad.

Tips/Hints: Bake the eggplant and then freeze it before adding the cheese or sauce. This way it’s quick and easy to pull out whatever you need. Just bake about 20 minutes at 300 degrees to re-heat then add the cheese and sauce as above.

Servings: 2 (main dish) 4 (side dish)

Calories: main dish: 423  side dish: 193
Carbohydrates: main dish: 52 g  side dish: 26 g
Protein: main dish: 20 g  side dish: 10 g
Fat: main dish: 13 g  side dish: 6.5 g

Prep Time: 10 minutes

Cooking Time: 25-30 minutes

For more delicious meals that can help you lose weight, visit

Sensei for Weight LossTM ( is a holistic program developed by physicians, behavioral psychologists and dietitians promoting healthy nutrition and lifestyle. The experience begins online, where you enter your desired weight, food preferences, and favorite forms of exercise. Your Sensei then automatically creates a program for you whether you hate going to the gym and enjoy fast food or if you like cooking at home and working out. Because the program suits your lifestyle it is easier to stick with. Sensei is like having your own weight loss coach at your fingertips, delivering customized meal plans, weekly shopping lists, goal tracking and motivational support to your mobile phone display or personal Web page – motivating you to make healthier choices. The Sensei program will help you to make small changes that can lead to big results.

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0 thoughts on “Recipe: Healthy Eggplant Parmesan

  1. I’d be all over this recipe if it wasn’t soooo full of carbs and calories. Eating Italian food is always difficult, I end up eating a fish or chicken dish with less carbs.

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