Low Fat Eggplant Parmesan Kosher Dairy
Delight in the comforting flavors of classic Italian cuisine with our Low Fat Eggplant Parmesan, a kosher dairy dish that’s as healthy as it is delicious. Tender slices of eggplant are lightly breaded with a wholesome blend of whole wheat breadcrumbs, Parmesan cheese, and aromatic herbs, then oven-baked to golden perfection without the need for heavy frying. Layered with a rich, low-fat marinara sauce and gooey part-skim mozzarella, this dish offers the perfect balance of indulgence and nutrition. Ideal for weeknight dinners or special occasions, this recipe is both satisfying and heart-healthy, making it a standout option for kosher-friendly, low-fat meal planning. Serve it piping hot and garnish with fresh basil for a burst of color and flavor!
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Recipe Information
Ingredients
- 2 medium (about 1 1/2 pounds) Eggplant
- 1 teaspoon Salt
- 4 large Egg whites
- 1 cup Whole wheat breadcrumbs
- 0.25 cup Grated Parmesan cheese
- 1 teaspoon Garlic powder
- 1 teaspoon Dried basil
- 1 teaspoon Dried oregano
- as needed Nonstick cooking spray
- 2 cups Low-fat marinara sauce
- 1 cup Part-skim mozzarella cheese, shredded
- as desired Fresh basil leaves (optional, for garnish)
Instructions
Preheat your oven to 375°F (190°C). Line a large baking sheet with parchment paper or lightly grease it with nonstick cooking spray.
Slice the eggplants into 1/2-inch thick rounds. Sprinkle the slices generously with 1 teaspoon of salt and let them sit for about 15 minutes to draw out excess moisture. Pat the slices dry with a paper towel.
In a shallow bowl, whisk the egg whites until slightly frothy. In another bowl, combine the whole wheat breadcrumbs, grated Parmesan cheese, garlic powder, dried basil, and dried oregano.
Dip each eggplant slice into the egg whites, then coat evenly in the breadcrumb mixture. Place the coated slices on the prepared baking sheet.
Lightly spray the tops of the breaded eggplant slices with nonstick cooking spray to promote browning. Bake in the preheated oven for 25 minutes, flipping halfway through, until golden brown and tender.
In a 9x13-inch baking dish, spread 1/2 cup of marinara sauce on the bottom. Layer half of the baked eggplant slices over the sauce.
Top the eggplant layer with 1 cup of marinara sauce and 1/2 cup of shredded mozzarella cheese. Repeat the layering process with the remaining eggplant slices, marinara sauce, and mozzarella cheese.
Cover the baking dish with foil and bake for 15 minutes. Remove the foil and bake for an additional 10 minutes, or until the cheese is bubbly and lightly golden.
Allow the dish to cool for 5 to 10 minutes before serving. Garnish with fresh basil leaves, if desired. Serve warm and enjoy!
Nutrition Facts
Calories |
253 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.3 g | 8% | |
| Saturated Fat | 3.0 g | 15% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 13 mg | 4% | |
| Sodium | 1222 mg | 53% | |
| Total Carbohydrate | 36.4 g | 13% | |
| Dietary Fiber | 11.1 g | 40% | |
| Total Sugars | 14.5 g | ||
| Protein | 14.8 g | 30% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 240 mg | 18% | |
| Iron | 2.6 mg | 14% | |
| Potassium | 922 mg | 20% | |
*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.
