Light and Healthy Eggplant Parmesan
Savor the flavors of this light and healthy Eggplant Parmesan, a kosher-dairy dish that is sure to delight your taste buds. Tender eggplant slices are breaded, baked to perfection, and layered with a savory tomato sauce, creamy mozzarella, and grated Parmesan cheese. Perfect for a satisfying meal that won't weigh you down.
Ingredients
| 1 1⁄8 | kg eggplants (about 2 medium), peeled and sliced |
|---|---|
| 5 | egg whites |
| 5 | tablespoons water (cold) |
| 2 1⁄4 | cups plain breadcrumbs (dry) |
| 2 1⁄2 | cups fresh tomatoes, chopped with all juices |
| 4 | garlic cloves, minced |
| 1⁄2 | cup onion, fresh and chopped |
| 1 | tablespoon fresh basil, chopped (or 1 tsp dried) |
| 1 | tablespoon olive oil |
| 1⁄2 | cup 1% low-fat milk |
| olive oil flavored cooking spray (Pure, Pam) | |
| 250 | g fat-free mozzarella cheese, shredded |
| 1⁄4 | cup parmesan cheese, grated |
| salt | |
| fresh grated black pepper, as desired |
Instructions
| 1. | Preheat the oven to 400°F (200°C). |
|---|---|
| 2. | Line a large baking sheet with parchment paper or foil and lightly spray with olive oil. |
| 3. | Peel the eggplants and slice them crosswise into approximately 1/4-inch thick slices. |
| 4. | In a shallow dish, beat the egg whites with water. Dip the eggplant slices into the egg whites, then coat them thoroughly with breadcrumbs. |
| 5. | Arrange the breaded eggplant slices on the prepared baking sheet and lightly spray with olive oil. |
| 6. | Bake for 30 minutes, turning the eggplant slices over after 20 minutes, until golden brown. |
| 7. | In a pan, heat olive oil and sauté the onion until tender. Add garlic and basil, then add the chopped tomatoes with their juices. |
| 8. | Reduce the heat, add milk, and sauté for 2-4 minutes until the tomatoes are tender and the mixture is slightly thickened. |
| 9. | Transfer one-third of the tomato sauce mixture to a greased baking dish (approximately 39x25 cm or a 9-inch square). |
| 10. | Layer half of the eggplant slices over the sauce. |
| 11. | Top with half of the remaining tomato sauce and half of the mozzarella. |
| 12. | Repeat the layers with the remaining eggplant, tomato sauce, and mozzarella. |
| 13. | Sprinkle grated Parmesan on top and bake for 20 minutes, until the eggplant is hot and the cheese is bubbly. |
| 14. | Serve hot and enjoy the delightful flavors! |
Nutrients
The following values are based on a single serving of this recipe.
| Calories | 259.8 kcal |
| Protein | 20.1 g |
| Fat | 4.8 g |
| Carbohydrates | 35.6 g |
| Fiber | 7.6 g |
| Sugar | 8.5 g |
Published on Aug 05, 2024 by Luminița