Eggplant Parmesan

Eggplant Parmesan takes roughly 45 minutes from beginning to end. This side dish has 136 calories, 10g of protein, and 5g of fat per serving. This recipe serves 6 and costs 99 cents per serving. This recipe from Emily Bites has 1525 fans. A mixture of parmesan cheese, reduced fat shredded mozzarella cheese, garlic powder, and a handful of other ingredients are all it takes to make this recipe so delicious. Several people really liked this Mediterranean dish. Overall, this recipe earns a solid spoonacular score of 67%. Similar recipes are Crispy Baked Eggplant Fries with Marinara Dipping Sauce (akan Eggplant Parmesan Fries!), Eggplant Parmesan, and Eggplant Parmesan.

Servings: 6

 

Ingredients:

½ t dried basil flakes

3 egg whites

1 medium eggplant (mine was on the larger side of medium - not gigantic but definitely not small either)

½ t garlic powder

½ t oregano

¾ c whole wheat panko crumbs ( I used Ian's brand – you can substitute regular panko crumbs without changing the P+ per serving, though wheat panko crumbs have less points and calories on their own)

1 ½ oz freshly grated Parmesan cheese (I grated mine on the smallest holed side of my box grater)

¾ c shredded reduced fat 2% mozzarella cheese

1 c tomato basil pasta sauce (I used Francesco Rinaldi To Be Healthy Tomato & Basil sauce)

Equipment:

baking sheet

whisk

bowl

oven

Cooking instruction summary:

Preheat the oven to 375 degrees. Lightly mist 2 baking sheets with olive oil cooking spray and set aside.Slice eggplant horizontally into ¼” thin rounds. In a small bowl, whisk the egg whites until the slightest bit bubbly. In a separate bowl or Ziploc bag, combine panko crumbs, Parmesan cheese, garlic powder, basil and oregano and stir or shake to thoroughly mix. Transfer mixture to a shallow dish. Dip each eggplant round with egg whites, allowing excess to drip off, and then place flat onto crumb mixture, pressing down a few times with your fingers. Flip eggplant and do the same on the other side to coat, then transfer to baking sheet. Repeat with remaining pieces. When all eggplant pieces are on the sheets, lightly mist the tops with olive oil cooking spray.Bake for 12-15 minutes (until bottoms start to turn golden brown), remove from oven and flip pieces and then continue baking for another 12-15 minutes. Remove eggplant from oven and spoon some of the pasta sauce onto the center of each round, then top each with mozzarella cheese. Return to oven and bake another 5 minute until cheese is melted.

 

Step by step:


1. Preheat the oven to 375 degrees. Lightly mist 2 baking sheets with olive oil cooking spray and set aside.Slice eggplant horizontally into ¼” thin rounds. In a small bowl, whisk the egg whites until the slightest bit bubbly. In a separate bowl or Ziploc bag, combine panko crumbs, Parmesan cheese, garlic powder, basil and oregano and stir or shake to thoroughly mix.

2. Transfer mixture to a shallow dish. Dip each eggplant round with egg whites, allowing excess to drip off, and then place flat onto crumb mixture, pressing down a few times with your fingers. Flip eggplant and do the same on the other side to coat, then transfer to baking sheet. Repeat with remaining pieces. When all eggplant pieces are on the sheets, lightly mist the tops with olive oil cooking spray.

3. Bake for 12-15 minutes (until bottoms start to turn golden brown), remove from oven and flip pieces and then continue baking for another 12-15 minutes.

4. Remove eggplant from oven and spoon some of the pasta sauce onto the center of each round, then top each with mozzarella cheese. Return to oven and bake another 5 minute until cheese is melted.


Nutrition Information:

Quickview
136k Calories
9g Protein
5g Total Fat
13g Carbs
9% Health Score
Limit These
Calories
136k
7%

Fat
5g
8%

  Saturated Fat
2g
17%

Carbohydrates
13g
4%

  Sugar
4g
6%

Cholesterol
13mg
5%

Sodium
360mg
16%

Get Enough Of These
Protein
9g
19%

Calcium
224mg
22%

Phosphorus
148mg
15%

Fiber
3g
13%

Manganese
0.26mg
13%

Selenium
8µg
13%

Vitamin B2
0.19mg
11%

Potassium
303mg
9%

Vitamin B1
0.11mg
7%

Folate
27µg
7%

Magnesium
22mg
6%

Zinc
0.83mg
6%

Vitamin A
276IU
6%

Vitamin B3
1mg
5%

Vitamin B6
0.1mg
5%

Copper
0.09mg
5%

Iron
0.81mg
5%

Vitamin K
4µg
5%

Vitamin B12
0.24µg
4%

Vitamin B5
0.33mg
3%

Vitamin C
2mg
3%

Vitamin E
0.29mg
2%

covered percent of daily need
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Related Videos:

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Hasselback Eggplant Parmesan

 

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