Lighter Eggplant Parmesan - Everyday Food with Sarah Carey



Lightened Up Eggplant Parmesan Recipe

Nutrition Highlights(per serving)

Calories269
Carbs18g
Protein14g
Nutrition Facts Servings: 4
Amount per serving  
Calories 269
% Daily Value*
Total Fat16g 21%
Saturated Fat 6g 30%
Cholesterol25mg 8%
Sodium888mg 39%
Total Carbohydrate18g 7%
Dietary Fiber 6g 21%
Total Sugars 9g  
Includes 1g Added Sugars 2%
Protein14g  
Vitamin D 0mcg 0%
Calcium 372mg 29%
Iron 1mg 6%
Potassium 577mg 12%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
Total Time65 min
Prep20 min, Cook45 min
Servings4

Craving this classic baked eggplant dish but wish it had fewer greasy and cheesy calories? With a few smart swaps, you can get a serving down to just 300 calories.

This flavorful and satisfying recipe highlights the healthy attributes of the old-school version and the crispy breadcrumb topping makes it a new-found family favorite. Cooked tomato products like tomato sauce are higher in the inflammation-fighting antioxidant lycopene, plus cutting back on fried foods (such as traditional eggplant parm) can help reduce inflammation.​

Ingredients

  • 1 medium eggplant, sliced into 12 pieces
  • 1 tablespoon olive oil
  • ½ teaspoon kosher salt
  • 1 teaspoon dried oregano
  • 1 cup marinara sauce
  • 1 ½ cups shredded part-skim mozzarella cheese
  • 3 tablespoons whole wheat panko breadcrumbs
  • 1 tablespoon grated Parmesan cheese
  • 2 teaspoons olive oil
  • ½ cup fresh basil leaves

Preparation

  1. Preheat oven to 400F.
  2. Place eggplant slices on a sheet pan.
  3. Brush with a tablespoon of olive oil and season with salt and oregano.
  4. Bake for 15 to 20 minutes or until just tender.
  5. Remove from oven and set aside to cool slightly.
  6. Place a tablespoon of marinara sauce in the bottom of a square baking dish and spread to lightly coat the bottom.
  7. Place four pieces of eggplant in the dish and top each with a large spoonful of sauce. Sprinkle with 1/3 of the mozzarella cheese.
  1. Repeat the layers 2 more times with remaining eggplant, sauce, and cheese.
  2. For the topping, combine remaining olive oil, breadcrumbs, and Parmesan cheese; mix well.
  3. Evenly distribute the breadcrumb topping over the top of the layered eggplant.
  4. Place in the oven and cook for 15 minutes or until cheese is melted, bubbling, and topping is golden brown.
  5. Allow to cool for 10 minutes and serve topped with torn basil leaves.

Ingredient Variations and Substitutions

If you crave eggplant parmesan with ricotta cheese, make a mixture using ¾ cup part skim ricotta cheese and ¾ cup part skim shredded mozzarella and use that in place of the 1 1/2 cups of shredded cheese. The calorie count will end up pretty much the same.






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Date: 08.12.2018, 16:50 / Views: 43351