Tuesday, July 24, 2012

Healthy Eggplant Parm! - 371 Calories per serving!

Who doesn't love a nice filling Italian meal? Well I know that the scale doesn't! I created a roasted and baked Eggplant Parm recipe that will feed your craving for Italian food, but won’t leave you feeling guilty after! Feel free to add other veggies to make it more filling!

2 Eggplants
2 cups of sauce (I used Bertoli Olive oil and garlic)
1 cup of panko breadcrumbs
2 eggs
1 cup of low fat shredded mozzarella
2 Tablespoons of EVOO (Extra Virgin Olive Oil)
1 teaspoon of sea salt


*Before you begin, first note that the size of the eggplants determines how much egg and panko mix you will need. This is based off of 2 regular sized eggplants. If you use 2 larger eggplants, you may need more egg and breadcrumbs.

Pre-heat the oven to 400 degrees. Slice the eggplants horizontally, about ½ inch in thickness (you can either peel off the skin or leave it on, I leave it on for a little crunch.) Once all of your eggplant is sliced, lay them out on a casserole dish that is sprayed with non-stick spray. Drizzle EVOO and sprinkle the sea salt over the eggplant. Place in the oven and flip after 10 minutes. After 20 minutes or until roasted, take them out of the oven and let them cool. Lower the oven to 350. Whisk together your 2 eggs in a bowl and place the 1 cup of panko break crumbs in another bowl. Drench each slice of eggplant in the egg mix, and then coat in the panko breadcrumbs. Do this for all of the slices and place on a non-stick sprayed casserole dish when complete. Sprinkle ½ of your shredded cheese on top. Place in the oven for 15-20 minutes or until crispy. Serve on top of sauce (you can also pour the sauce over the eggplant if you want.) Sprinkle with the remaining cheese and serve. To get fancy, you can use asparagus to garnish like I did!

Nutrition Information for 1 serving (this recipe makes 4 servings)

Calories: 371
Carbs : 53
Fat: 12
Protein: 17
Sodium: 1262
Fiber: 11