Low Fat Hearty Eggplant Casserole
Indulge guilt-free in the comforting and flavorful "Low Fat Hearty Eggplant Casserole," a wholesome twist on a classic Italian-inspired dish. This recipe features tender, golden-brown slices of eggplant layered with a rich tomato and vegetable sauce made vibrant with sautéed onion, garlic, and red bell pepper. Low-fat mozzarella and Parmesan cheeses create the perfect gooey, golden topping, all while keeping the dish light and healthy. With just 20 minutes of prep time, this casserole is an easy, family-friendly weeknight dinner that's perfect for anyone seeking hearty flavor without the extra fat. It's vegetarian, packed with nutrients, and baked to perfection—making it a satisfying meal that everyone will love. Pair it with a side salad or some crusty whole-grain bread for a complete, delicious experience!
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Recipe Information
Ingredients
- 2 medium eggplant
- 1 can non-stick cooking spray
- 1 large onion
- 3 cloves garlic
- 400 grams canned diced tomatoes
- 120 grams low-fat mozzarella cheese
- 30 grams Parmesan cheese
- 1 tablespoon Italian seasoning
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 medium red bell pepper
Instructions
Preheat your oven to 375°F (190°C).
Slice the eggplants into 1/4-inch thick rounds. Lay them on a baking sheet and lightly sprinkle both sides with salt. Let them sit for about 10 minutes to draw out moisture.
Pat the eggplant slices dry with paper towels to remove the excess salt and moisture.
Spray a large skillet with non-stick cooking spray and place over medium heat. Cook the eggplant slices in batches until lightly browned on both sides, about 3-4 minutes per side. Transfer them to a plate and set aside.
Dice the onion and the red bell pepper, and mince the garlic.
Respray the skillet with non-stick cooking spray and add the diced onion, garlic, and red bell pepper. Sauté for 5 minutes, or until the onion becomes translucent.
Add the canned diced tomatoes (with their juice) and Italian seasoning. Stir to combine, and simmer for 10 minutes to let the flavors meld.
Lightly spray a baking dish with non-stick cooking spray.
Spread a thin layer of the tomato and vegetable sauce on the bottom of the baking dish.
Arrange half of the eggplant slices over the sauce.
Sprinkle half of the low-fat mozzarella cheese over the eggplant.
Add another layer of the sauce, followed by another layer of eggplant slices.
Top with the remaining sauce, the rest of the mozzarella cheese, and finally sprinkle the Parmesan cheese on top.
Cover the dish with aluminum foil and bake in the preheated oven for 30 minutes.
Remove the foil and bake for an additional 15 minutes, or until the cheese is bubbly and golden brown.
Allow the casserole to cool for 5 minutes before slicing and serving.
Nutrition Facts
Calories |
2565 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 199.4 g | 256% | |
| Saturated Fat | 18.8 g | 94% | |
| Polyunsaturated Fat | 4.2 g | ||
| Cholesterol | 95 mg | 32% | |
| Sodium | 5009 mg | 218% | |
| Total Carbohydrate | 103.6 g | 38% | |
| Dietary Fiber | 43.4 g | 155% | |
| Total Sugars | 60.0 g | ||
| Protein | 59.5 g | 119% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1196 mg | 92% | |
| Iron | 8.2 mg | 46% | |
| Potassium | 3659 mg | 78% | |
*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.
