Low Fat Eggplant Aubergine Parmesan
Indulge in the comforting flavors of this **Low Fat Eggplant (Aubergine) Parmesan**, a lighter spin on the classic Italian dish. Perfect for health-conscious food lovers, this baked version skips the frying while still delivering a satisfying crunch thanks to crispy, panko-coated eggplant slices. Layered with rich, low-fat marinara sauce, a blend of part-skim mozzarella and Parmesan cheeses, and fragrant Italian seasonings, this casserole-style dish is as wholesome as it is delicious. With just 20 minutes of prep time and no deep-frying, it's an easy-to-make, guilt-free dinner ideal for busy weeknights or family gatherings. Serve with a sprinkle of fresh basil for a bright, herby finish to this healthy comfort food classic. Perfect for vegetarians looking for a flavorful low-fat meal!
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Recipe Information
Ingredients
- 2 pieces Eggplant (large)
- 2 teaspoons Salt
- 3 large Egg whites
- 2 cups Panko breadcrumbs
- 1 cup Parmesan cheese (grated)
- 2 teaspoons Dried Italian seasoning
- 1 teaspoon Garlic powder
- 3 cups Marinara sauce (low-fat, low-sodium)
- 1.5 cups Part-skim mozzarella cheese (shredded)
- as needed Olive oil spray
- 2 tablespoons Fresh basil (chopped, optional)
Instructions
Preheat your oven to 400°F (200°C). Line two baking sheets with parchment paper and lightly spray with olive oil spray.
Cut the eggplants into 1/4-inch thick slices. Lay the slices on a paper towel-lined surface, sprinkle both sides with 2 teaspoons of salt, and let them sit for 20 minutes to draw out moisture and reduce bitterness.
After 20 minutes, rinse the eggplant slices under water to remove excess salt and pat them dry with paper towels.
In a shallow bowl, whisk the egg whites. In another bowl, mix the panko breadcrumbs, 1/2 cup of Parmesan cheese, Italian seasoning, and garlic powder.
Dip each slice of eggplant into the egg whites, then into the breadcrumb mixture, pressing gently to adhere. Place the coated slices on the prepared baking sheets.
Spray the tops of the coated eggplant slices lightly with olive oil spray. Bake in the oven for 20-25 minutes, flipping halfway through, until the coating is golden brown and crispy.
In a 9x13 inch baking dish, spread 1/2 cup of marinara sauce along the bottom. Arrange a single layer of baked eggplant slices over the sauce.
Spread 1 cup of marinara sauce over the eggplant layer, sprinkle with 1/2 cup of mozzarella cheese, and a couple of tablespoons of Parmesan cheese.
Repeat layers until all ingredients are used, ending with a layer of marinara sauce and the remaining mozzarella and Parmesan cheeses on top.
Cover the dish with foil and bake in the oven for 15 minutes. Remove the foil and bake for an additional 10 minutes, or until the cheese is melted and bubbly.
Remove from the oven and let rest for 5 minutes before serving. Garnish with fresh basil, if desired.
Nutrition Facts
Calories |
2615 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 108.4 g | 139% | |
| Saturated Fat | 62.4 g | 312% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 280 mg | 94% | |
| Sodium | 11091 mg | 482% | |
| Total Carbohydrate | 246.0 g | 89% | |
| Dietary Fiber | 54.1 g | 193% | |
| Total Sugars | 91.5 g | ||
| Protein | 179.5 g | 359% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 4060 mg | 312% | |
| Iron | 13.8 mg | 77% | |
| Potassium | 5290 mg | 113% | |
*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.
