In this lighter version of the classic, instead of being fried in oil, eggplant slices are dipped in egg whites and coated with a breadcrumb and cheese mixture, then baked until they are golden and tender. Eggplant Parmesan Light does away with some of the calories but this version is still rich and full of flavor.
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Eggplant Parmesan Light Recipe
This recipe was featured in our local newspaper last year and is very good. beginning with beautiful eggplant.
A healthier eggplant Parmesan
But by using a healthy oven “frying” technique and making a few other modifications, this eggplant Parmesan is still delicious and enjoyable without the extra oil from frying.
Calories are reduced by using part-skim mozzarella cheese is used in place of whole milk mozzarella and the overall amount of cheese is reduced to about 4 ounces. Because the amount of Parmesan cheese is reduced, make sure to use a high-quality cheese, such as Parmigiano-Reggiano for maximum flavor.
An eggplant Parmesan your waistline will love
Eggplant Parmesan Light
Start to finish: 1 hour 25 minutes (55 minutes active)
- 2 eggplants (about 2 pounds total)
- 3 large egg whites
- 3 tablespoons water
- 1 cup plain fine dry bread crumbs
- 1/2 cup grated Parmesan cheese, divided (1 ounce)
- 1/2 teaspoon salt
- 1/2 teaspoon freshly ground black pepper
- 2 1/2 cups prepared marinara sauce
- 1/3 cup slivered fresh basil leavers or 1 tablespoon dried basil
- 1/4 teaspoon crushed red pepper flakes
- 1 cup grated part-skim mozzarella cheese, divided (4 ounces)
1. Preheat oven to 375 F. Lightly oil two large baking sheets and a 7-by-11-inch baking dish. Set aside.
2. Slice the eggplants crosswise into 1/2-inch-thick slices. There is no need to peel them. Set aside.
3. In a bowl, whisk the egg whites and water until frothy. Set aside.
4. In a shallow dish, combine the breadcrumbs, 1/4 cup of the Parmesan cheese, salt and pepper.
5. One at a time, dip the eggplant slices into the egg-white mixture, then coat both sides with the breadcrumbs. Arrange the slices in a single layer on the prepared baking sheets. Bake for 20 minutes, or until golden and very tender when pierced with a knife.
6. Meanwhile, in a bowl, combine the marinara, basil and red pepper flakes. Spread about 1/2 cup of the sauce over the bottom of the prepared baking dish.
7. When the eggplant are done, arrange half of the slices over the sauce, overlapping them slightly. Spoon 1 cup of the remaining sauce over the eggplant, then top with 1/2 cup of the mozzarella.
8. Arrange the remaining eggplant slices on top, pressing them down into an even layer. Top with the remaining sauce, mozzarella and Parmesan cheeses. Bake, uncovered, until the sauce bubbles and the top is browned, 25 to 30 minutes.
Nutrition information per serving: 291 calories; 11 g fat (4 g saturated); 14 mg cholesterol; 38 g carbohydrate; 13 g protein; 4 g fiber; 862 mg sodium.
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