Cook Time:20 minsActive Time:25 minsTotal Time:45 minsServings:6Yield:6 servingsJump to Nutrition Facts
Cook Time:20 minsActive Time:25 minsTotal Time:45 minsServings:6Yield:6 servings
Cook Time:20 mins
Cook Time:
20 mins
Active Time:25 mins
Active Time:
25 mins
Total Time:45 mins
Total Time:
45 mins
Servings:6
Servings:
6
Yield:6 servings
Yield:
6 servings
Jump to Nutrition Facts
Photographer Victor Protasio, Food Stylist Jennifer Wendorf, Prop Stylist Julia Bayless
Cook Mode(Keep screen awake)IngredientsCanola or olive oil cooking spray2largeeggs2tablespoonswater1cuppanko breadcrumbs¾cupgrated Parmesan cheese, divided1teaspoonItalian seasoning2medium eggplants (about 2 pounds total), cut crosswise into ¼-inch-thick slices½teaspoonsalt½teaspoonground pepper1(24 ounce) jarno-salt-added tomato sauce¼cupfresh basil leaves, torn, plus more for serving2clovesgarlic, grated½teaspooncrushed red pepper1cupshredded part-skim mozzarella cheese, divided
Cook Mode(Keep screen awake)
Ingredients
Canola or olive oil cooking spray
2largeeggs
2tablespoonswater
1cuppanko breadcrumbs
¾cupgrated Parmesan cheese, divided
1teaspoonItalian seasoning
2medium eggplants (about 2 pounds total), cut crosswise into ¼-inch-thick slices
½teaspoonsalt
½teaspoonground pepper
1(24 ounce) jarno-salt-added tomato sauce
¼cupfresh basil leaves, torn, plus more for serving
2clovesgarlic, grated
½teaspooncrushed red pepper
1cupshredded part-skim mozzarella cheese, divided
Directions
Whisk eggs and water in a shallow bowl. Mix breadcrumbs, 1/4 cup Parmesan and Italian seasoning in another shallow dish. Dip eggplant in the egg mixture, then coat with the breadcrumb mixture, gently pressing to adhere.
Arrange the eggplant in a single layer on the prepared baking sheets. Generously spray both sides of the eggplant with cooking spray. Bake, flipping the eggplant and switching the pans between racks halfway, until the eggplant is tender and lightly browned, about 30 minutes. Season with salt and pepper.
Meanwhile, mix tomato sauce, basil, garlic and crushed red pepper in a medium bowl.
Photographer: Jen Causey, Prop Stylist: Julia Bayless, Food Stylist: Chelsea Zimmer
Spread about 1/2 cup of the sauce in the prepared baking dish. Arrange half the eggplant slices over the sauce. Spoon 1 cup sauce over the eggplant and sprinkle with 1/4 cup Parmesan and 1/2 cup mozzarella. Top with the remaining eggplant, sauce and cheese.
Bake until the sauce is bubbling and the top is golden, 20 to 30 minutes. Let cool for 5 minutes. Sprinkle with more basil before serving, if desired.
Frequently Asked Questions
Eggplant is part of the nightshade familyof vegetables. While some purport that nightshades should be avoided due to some of the plant compounds found in them that help to defend the plants against insects, there is little evidence that these compounds are toxic to humans, especially if the vegetables are fully ripened. As far as nutrition goes, eggplant provides some plant protein, fiber, vitamins and minerals. Together with the antioxidants in eggplant, this nightshade vegetable has been linked with a lower risk of heart disease and cancer and better blood sugar control.
While cheese does have saturated fat, it may not be as harmful as other types of saturated fat. There is even evidence that including cheese in your eating plan might not increase your risk of heart disease.Cheese providesprotein and calcium, and delivers probiotics for a healthy gut and mouth.
Yes, as long as you eat dairy and eggs, this dish is appropriate for a vegetarian eating plan.
Skip the frying. That crispy crust on the eggplant is usually the result of breading and frying eggplant slices in oil. We love that crispy crust, and we take a different approach to achieve the same results. We bread our eggplant slices then spray them with cooking spray and bake them in the oven instead of frying them in the pan. Cooking spray distributes a light coating of oil evenly over the eggplant slices and doesn’t soak up into the eggplant itself. This gets the breading nice and crispy, but slashes fat and calories.
Jazz up the tomato sauce. Tomato sauce is essential to a good eggplant Parmesan and you need plenty of it to keep the eggplant moist as it bakes. Tomato sauce can be high in sodium, which can lead to high blood pressure, so we opt for no-salt-added tomato sauce in our eggplant Parmesan. (Check out moreways to slash sodium in your diethere.) To boost the flavor we add fresh basil, garlic and crushed red pepper to the sauce so you won’t miss the salt.
Originally appeared: EatingWell Magazine, September/October 1995; October 2020 30th Anniversary
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Nutrition Facts(per serving)241Calories9gFat28gCarbs14gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
Carrie Myers, M.S.
andHilary Meyer
Hilary Meyer
