The Best and Healthy Eggplant Parmesan

The Best and Healthy Eggplant Parmesan

The traditional version of this Italian-American classic is known to tip the scales: heavily breaded and fried eggplant slices that are then buried in cheese and baked.

 

Our makeover skips the fry and bakes the panko-crusted eggplant until it has a crisp exterior and wonderfully meaty interior. 

 

A combination of part-skim ricotta, sliced mozzarella, fontina, and Parmesan cheese allows for even coverage without hiding the eggplant or adding too much fat. Since the recipe debuted, jarred marinara brands have gotten wise to the need for options with less sodium. – CookingLight

 

Ingredients

EGGPLANT:

• 2 large eggs, lightly beaten
• 1 tablespoon water
• 2 cups whole-wheat panko (Japanese breadcrumbs)
• 1/4 cup (1 ounce) grated fresh Parmigiano-Reggiano cheese
• 2 (1-pound) eggplants, peeled and cut crosswise into 1/2-inch-thick slices
  Cooking spray

 

FILLING:

• 1/2 cup torn fresh basil
• 1/4 cup (1 ounce) grated fresh Parmigiano-Reggiano cheese
• 1/2 teaspoon crushed red pepper
• 1 1/2 teaspoons minced garlic
• 1/4 teaspoon salt
• 1 (16-ounce) container part-skim ricotta cheese
• 1 large egg, lightly beaten

 

Remaining ingredients:

• 1 (24-ounce) jar of premium pasta sauce
• 1/4 teaspoon salt
• 8 ounces thinly sliced mozzarella cheese
• 3/4 cup (3 ounces) finely grated fontina cheese

 

How to Make It

Step 1

Preheat oven to 375°.

Step 2

To make eggplant, combine 2 eggs and 1 tablespoon water in a shallow dish. Combine panko and 1/4 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.

 

Step 3

To make filling, combine basil and next 6 ingredients (through egg).

 

Step 4

To assemble, spoon 1/2 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.

 

Sprinkle eggplant with 1/8 teaspoon salt. Top with about 3/4 cup pasta sauce; spread half of ricotta mixture over sauce, and top with a third of mozzarella and 1/4 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 1/4 cup fontina. Bake at 375° for 10 minutes or until sauce is bubbly and cheese melts; cool 10 minutes.

 

Nutrition Information

• Calories 318
• Fat 15.1g
• Satfat 8.2g
• Protein 19.3g
• Carbohydrate 26.8g
• Fiber 4.8g
• Cholesterol 99mg
• Iron 1.6mg
• Sodium 655mg
• Calcium 365mg

Then Enjoy!

Our weight loss retreat, Live in Fitness, can help educate you and jumpstart your journey to a healthy weight and lifestyle.

 

At Live in Fitness, we take your age, fitness levels, and personal goals into account to create a personalized weight loss program just for YOU! We offer classes from top trainers, and have a customized meal plan made for you by our amazing nutritionists.

 

Live In Fitness – Healthy Eggplant Parmesan