Reduced Fat Eggplant Aubergine Parmesan
Indulge in the comforting goodness of classic Italian cuisine with a healthy twist in this Reduced Fat Eggplant (Aubergine) Parmesan. This flavorful dish eliminates excess oil by baking the breaded eggplant slices to golden perfection, cutting down on calories while retaining a satisfyingly crispy texture. The layers of tender eggplant are smothered in a robust, low-fat marinara sauce and topped with melted low-fat mozzarella and a sprinkle of Parmesan for a savory bite in every forkful. Perfect for weeknight dinners or meal prep, this wholesome recipe comes together in just an hour, making it a crowd-pleaser that's as nutritious as it is delicious. Garnish with fresh basil for a fragrant finish, and enjoy a lighter take on a beloved classic that doesn’t compromise on flavor.
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Recipe Information
Ingredients
- 2 medium Eggplant (aubergine)
- 2 teaspoons Kosher salt
- 0.5 cup All-purpose flour
- 3 Egg whites
- 1.5 cups Panko breadcrumbs
- 0.5 cup Grated Parmesan cheese
- 1 teaspoon Dried Italian seasoning
- 0.5 teaspoon Garlic powder
- as needed Olive oil spray
- 2 cups Low-fat marinara sauce
- 1.5 cups Low-fat mozzarella cheese
- as needed Fresh basil leaves (optional, for garnish)
Instructions
Preheat your oven to 375°F (190°C).
Slice the eggplants into 1/4-inch thick rounds. Lay the slices on a baking sheet lined with paper towels and sprinkle both sides liberally with kosher salt. Let them sit for 20 minutes to draw out moisture.
While the eggplants are resting, prepare three shallow bowls: one with all-purpose flour, one with beaten egg whites, and a third with a mixture of panko breadcrumbs, grated Parmesan cheese, dried Italian seasoning, and garlic powder.
After 20 minutes, rinse the eggplant slices under cool water to remove excess salt and pat them dry with paper towels.
Dip each eggplant slice in the flour, shaking off any excess, then coat it in the egg whites, and finally press it into the panko breadcrumb mixture, ensuring both sides are well-coated.
Place the breaded eggplant slices on a baking sheet lined with parchment paper. Spray the tops lightly with olive oil spray.
Bake the eggplant slices for 20 minutes, flipping halfway through, until they are golden and crispy.
In a 9x13-inch baking dish, spread 1/2 cup of marinara sauce on the bottom. Arrange a single layer of baked eggplant slices over the sauce.
Top the eggplant layer with 1/3 of the remaining marinara sauce and sprinkle with 1/2 cup of shredded low-fat mozzarella cheese.
Repeat the layering process (eggplant, marinara sauce, mozzarella cheese) two more times, finishing with a final sprinkle of mozzarella on top.
Cover the dish with aluminum foil and bake for 15 minutes. Then remove the foil and bake for an additional 10 minutes, or until the cheese is bubbly and slightly golden.
Remove from the oven and let the dish rest for 5-10 minutes before serving.
Garnish with fresh basil leaves, if desired, and serve warm.
Nutrition Facts
Calories |
1476 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.9 g | 59% | |
| Saturated Fat | 25.4 g | 127% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 139 mg | 46% | |
| Sodium | 5710 mg | 248% | |
| Total Carbohydrate | 165.0 g | 60% | |
| Dietary Fiber | 16.9 g | 60% | |
| Total Sugars | 38.2 g | ||
| Protein | 104.8 g | 210% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1563 mg | 120% | |
| Iron | 10.6 mg | 59% | |
| Potassium | 1850 mg | 39% | |
*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.
