Low Sodium Classic Eggplant Parmigiana
Indulge in the comforting flavors of Italian cuisine with this Low Sodium Classic Eggplant Parmigiana—a healthier twist on the beloved traditional dish. Perfectly golden breaded eggplant slices are layered with a rich tomato basil sauce made from salt-free crushed tomatoes, melty part-skim mozzarella, and a touch of Parmesan, all baked to bubbly perfection. Crafted with whole wheat breadcrumbs and seasoned simply with dried oregano and fresh basil, this recipe is designed to be heart-healthy and packed with bold, satisfying flavors without compromising on taste. Ideal for weeknight dinners or special occasions, this low sodium eggplant parmigiana pairs beautifully with a crisp green salad or whole-grain pasta for a complete meal.
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Recipe Information
Ingredients
- 2 large Eggplant
- 3 tablespoons Olive Oil
- 4 cloves Garlic
- 28 ounces Crushed Tomatoes (no salt added)
- 0.5 cup Fresh Basil
- 1 teaspoon Dried Oregano
- 0.5 teaspoon Ground Black Pepper
- 2 cups Part-Skim Mozzarella Cheese
- 0.5 cup Grated Parmesan Cheese
- 1 cup Whole Wheat Bread Crumbs (unsalted)
- 2 Eggs
Instructions
Preheat your oven to 375°F (190°C).
Cut the eggplants into 1/4-inch thick slices and lightly salt them. Let them sit for about 15 minutes to draw out excess moisture, then pat them dry with a paper towel.
In a large skillet, heat 2 tablespoons of olive oil over medium heat. Add the minced garlic and sauté until fragrant, about 1 minute.
Add the crushed tomatoes, 1/4 cup of chopped fresh basil, dried oregano, and ground black pepper. Simmer for about 15 minutes to thicken the sauce, stirring occasionally.
While the sauce is simmering, set up a breading station with two bowls: one with beaten eggs and another with whole wheat bread crumbs.
Dip each eggplant slice in the beaten eggs, then coat with the breadcrumbs. Shake off any excess.
Heat the remaining tablespoon of olive oil in a large non-stick skillet over medium heat. Cook the breaded eggplant slices in batches, about 3 minutes per side, until golden brown. Transfer cooked slices to a paper towel-lined plate.
Spread a thin layer of the tomato sauce on the bottom of a 9x13 inch baking dish. Arrange a layer of eggplant slices over the sauce.
Cover the eggplant with more tomato sauce, then sprinkle with some of the mozzarella and parmesan cheeses.
Repeat layers until all the ingredients are used, finishing with a layer of tomato sauce topped with the remaining mozzarella and parmesan.
Cover the baking dish with foil and bake in the preheated oven for 25 minutes.
Remove the foil and bake for an additional 10 minutes, or until the cheese is bubbly and golden brown.
Remove from the oven and let it rest for a few minutes. Once slighty cooled, sprinkle with remaining 1/4 cup fresh basil before serving.
Nutrition Facts
Calories |
388 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.9 g | 23% | |
| Saturated Fat | 7.0 g | 35% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 90 mg | 30% | |
| Sodium | 760 mg | 33% | |
| Total Carbohydrate | 38.3 g | 14% | |
| Dietary Fiber | 11.9 g | 43% | |
| Total Sugars | 15.9 g | ||
| Protein | 24.4 g | 49% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 405 mg | 31% | |
| Iron | 3.0 mg | 17% | |
| Potassium | 1071 mg | 23% | |
*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.
