Low-Fat Eggplant Parmesan

Pin It

Classic Eggplant Parmesan is breaded and deep fried to get it crispy and then smothered with marinara sauce and cheese, and it’s soooo good. This recipe is similar but the eggplant is baked crispy instead of fried but with all the same great taste, you won’t even miss the fat. Panko Italian bread crumbs help to give the crispiness to the eggplant, which you can now buy at your local grocery store in most places. Another step that adds to the crispiness is to cook the eggplant on a rack over a pan so the air circulates all around them, if you don’t have a rack to use then a cookie sheet will work too. I made this recipe two ways first like the photo shown above, then into a casserole shown after the jump!

I like it both ways but it really depends on personal taste, the casserole has a texture more like lasagna, while the individual servings are more crispy.  I was inspired to make this recipe from my friend Kristi who recently posted this recipe on her blog Mother Rimmy”s Cooking Light Done Right.  She is a fearless cook to me because tries out all sorts of healthy vegetables that some of us never even give a second thought about. Her recipes are flavor packed and always low-fat so go over and give her a shout out.

Low Fat Eggplant Parmesan

Ingredients:
1-2 large eggplants
8 oz. package of Italian Style Panko bread crumbs
6 egg whites
2 cups grated mozzarella cheese
1 cup Parmesan or Agiaso cheese
2-3 cups marinara sauce store baught or my recipe

Marinara Sauce:
3 T. olive oil
2 garlic cloves pressed
1 1/2 tsp. dried oregano
1 28 oz. can of crushed tomatoes
1 4 oz. can of tomato sauce

Directions for breading eggplant:
Step 1: Wash and slice eggplant about 1/4 inch slices. Preheat oven to 400 F degrees.
Step 2: Put egg whites into a medium size bowl and whisk with 1T. water, put the bread crumbs in another medium size bowl. Set the eggplant, egg whites and bread crumbs up in assembly line style with the rack over the pan so each eggplant can be set on the rack.
Step 3: Dip 1 eggplant slice into the egg whites then into bread crumbs turning over to coat well and set on the rack or cookie sheet.Step 4: When all slices are ready bake for 15 minutes, then turn over and bake 10 to 15 minutes longer until crisp and browned on both sides.
Step 5: If planning to serve the eggplant individual style then plate them and pour sauce on top and add cheese, put plates back in the oven to melt cheese or just let the sauce melt it.
Step 6: Making eggplant casserole is very simple get a casserole dish 11×7 or whatever you have. Spread about 1/2 cup marinara sauce on the bottom then a layer of eggplant, then 1 cup sauce and 1 cup of cheese and repeat ending with cheese on top.

Directions for Marinara Sauce:
Step 1: In medium large saucepan heat oil on medium high heat then add the garlic and oregano and stir for about 1 minutes then add the crushed tomatoes and tomato sauce.
Step 2: Let sauce come to a boil then simmer until your ready to use.

Cooks Notes:
I used 1 large eggplant for a family of 4 but 2 people are kids who aren’t big eaters, I had leftovers. If serving more people then use 2 large eggplants and probably a 9X13 in. casserole dish.

Linked to Tasty Tuesday

Tagged as: dinner