Heart-Healthy Eggplant Parmesan
Indulge in the comforting flavors of **Heart-Healthy Eggplant Parmesan**, a guilt-free twist on a classic Italian favorite. This recipe swaps out traditional frying for oven-baked eggplant slices coated in whole wheat breadcrumbs, creating a crispy, golden base without the excessive oil. Layered with rich, low-sodium marinara sauce, part-skim mozzarella, and a touch of grated Parmesan, this dish delivers all the cheesy goodness you crave while keeping saturated fat in check. Infused with aromatic Italian seasoning, garlic powder, and fresh basil, every bite bursts with Mediterranean-inspired flavor. Perfect for weeknight dinners or meal prep, this lighter take on eggplant Parmesan is packed with nutrients, heart-smart ingredients, and plenty of deliciousness. Ready in just one hour and serving six, it’s a wholesome, satisfying meal the whole family will adore.
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Recipe Information
Ingredients
- 2 medium Eggplant
- 3 tablespoons Olive oil
- 1 cup Whole wheat breadcrumbs
- 0.5 cup Grated Parmesan cheese
- 2 cups Low-sodium marinara sauce
- 1 cup Part-skim mozzarella cheese
- 0.5 cup Fresh basil leaves
- 2 Large eggs
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Garlic powder
- 1 teaspoon Italian seasoning
Instructions
Preheat the oven to 375°F (190°C).
Slice the eggplants into 1/4-inch thick rounds.
Set up a breading station: in one shallow bowl, beat the eggs, and in another, combine breadcrumbs, Parmesan cheese, black pepper, garlic powder, and Italian seasoning.
Dip each eggplant slice into the beaten eggs, letting any excess drip off, then press into the breadcrumb mixture to coat both sides evenly.
Place the breaded slices on a baking sheet and lightly brush or spray with 2 tablespoons of olive oil to help them crisp up.
Bake the eggplant slices in the preheated oven for 25 minutes, turning halfway through, until golden brown and tender.
In a medium saucepan over low heat, gently warm the marinara sauce.
Spread about 1/2 cup of the marinara sauce in the bottom of a large baking dish. Arrange a layer of baked eggplant slices over the sauce, then spoon more sauce over the pieces, and sprinkle with mozzarella cheese.
Repeat the layering process until all the eggplant, sauce, and cheese are used, finishing with a layer of marinara sauce and a final sprinkle of mozzarella.
Bake in the oven for an additional 15 minutes, or until the cheese is melted and bubbly.
Remove from the oven and allow to cool for a few minutes. Garnish with fresh basil leaves before serving.
Serve warm, and enjoy your heart-healthy meal!
Nutrition Facts
Calories |
1953 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 97.1 g | 124% | |
| Saturated Fat | 31.2 g | 156% | |
| Polyunsaturated Fat | 4.7 g | ||
| Cholesterol | 478 mg | 159% | |
| Sodium | 3717 mg | 162% | |
| Total Carbohydrate | 188.0 g | 68% | |
| Dietary Fiber | 50.0 g | 179% | |
| Total Sugars | 61.5 g | ||
| Protein | 97.3 g | 195% | |
| Vitamin D | 2.0 mcg | 10% | |
| Calcium | 1440 mg | 111% | |
| Iron | 15.8 mg | 88% | |
| Potassium | 4292 mg | 91% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
