Here's healthy take on a classic Italian dish—Eggplant Parmesan. Grilling instead of frying the eggplant cuts down on the amount of fat or oil you need to use. To lower the total calories and fat even more skim milk mozzarella.
Ingredients
- 4 pounds eggplant
- ½ teaspoon salt
- 20 oz. marinara sauce or spaghetti sauce
- ⅓ cup bread crumbs
- 1 ½ tablespoons of olive oil
- 2 garlic cloves
- 2 pounds tomatoes
- Fresh basil
- 1 ⅓ cup shredded mozzarella cheese
- ¾ cup of parmesan cheese
- Black pepper to taste
To prepare
- Wash the eggplant and slice 1 ½ inches thick. Season each slice with salt, and grill on both sides. Let cool on a sheet tray. *** Cook the eggplant only about half way. ***
- Heat up marinara or spaghetti sauce and keep hot until needed for assembly.
- Toast bread crumbs and cool.
- Chop garlic cloves in olive oil. Heat and cool until assembly.
- Core and slice tomatoes, chop the basil.
- Coat a baking pan with non-stick cooking spray
- Assemble in pan, in this order:
- 8 oz marinara sauce
- Tbsp. parmesan cheese
- Tbsp. bread crumbs
- Layor grilled eggplant
- Layer sliced tomato
- ¼ cup mozzarella cheese
- 2 tbsp. chopped basil
- Drizzle olive oil and garlic mixture
- Repeat eggplant layer
- Top with 8 oz of marinara sauce
- Cook covered for 30 minutes at 350 degrees. Top with leftover cheeses and cook for 10 minutes uncovered.
Makes 12 slices | Serving size is 1 slice | 190 calories per serving | 20.5 gm carbohydrates | 9.1 gm protein | 9.4 gm fat | 41.6% calories/fat | 15 mg cholesterol | 344 mg sodium | 8 gm fiber | 91 mg calcium
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For more healthy recipes, visit the Cooking Up Health section of the Health and Wellness newsletter.