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!
Ingredients:
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
Directions:
*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
