What’s for Dinner?
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
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