New-Fashioned Eggplant Parmesan
By baking the eggplant rather than frying it, we've kept the fat to a minimum, but the flavor has not suffered.
  • 2 egg whites
  • 1 pound eggplant, peeled and cut crosswise into 1/4-inch-thick slices
  • 1/2 cup plain dried bread crumbs
  • 2 tablespoons olive oil
  • 2 cups no-salt-added tomato sauce
  • 1 cup canned tomatoes, chopped with their juice
  • 1/4 cup chopped fresh basil or 1 teaspoon dried
  • 1/4 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 cup shredded part-skim mozzarella cheese (about 4 ounces)
  • 1/4 cup grated Parmesan cheese

1. Preheat the oven to 400°F. Line baking sheet with foil. Spray foil with nonstick cooking spray.

2. In a shallow dish, beat the egg whites and 2 tablespoons of water until foamy. Dip eggplant into egg whites, then into bread crumbs, pressing crumbs into eggplant.

3. Place eggplant on prepared baking sheet and drizzle oil over eggplant slices. Bake 30 minutes, turning eggplant over after 20 minutes, until golden brown and cooked through.

4. Meanwhile, in medium bowl, stir together tomato sauce, tomatoes and their juice, basil, salt, and pepper. Spoon 3 tablespoons of tomato mixture into bottom of 9-inch-square glass baking dish. Place half of eggplant over sauce, spoon half of remaining tomato mixture over, and sprinkle half of mozzarella on top. Repeat with remaining eggplant, tomato mixture, and mozzarella.

5. Sprinkle Parmesan on top and bake for 20 minutes, or until eggplant is piping hot and sauce is bubbly.

Nutritional Information
Per serving: 301 calories, 14g total fat, 5.2g saturated fat, 7.2g monounsaturated fat, 1.1g polyunsaturated fat, 6g dietary fiber, 16g protein, 30g carbohydrate, 21mg cholesterol, 643mg sodium.
Good source of: calcium, lycopene, potassium.

Date Published: 09/19/2005 > Printer-friendly Version

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