Eggplant Parmesan

Health score
33%
Eggplant Parmesan
45 min.
8
309kcal

Suggestions


Welcome to a delightful culinary experience with our Eggplant Parmesan! This classic Italian dish is not only a feast for the eyes but also a wholesome meal that brings comfort and satisfaction to the table. Ready in just 45 minutes, it serves up to 8 people, making it perfect for family gatherings or dinner parties.

Imagine layers of tender, broiled eggplant, rich tomato sauce, and gooey mozzarella cheese, all harmoniously combined to create a dish that is both hearty and healthy. With only 309 calories per serving, you can indulge without the guilt! The use of no-salt-added tomatoes and fresh herbs like basil and oregano ensures that every bite is bursting with flavor while keeping it nutritious.

This Eggplant Parmesan is versatile enough to be enjoyed for lunch, dinner, or as a main course at any meal. Whether you’re a seasoned cook or a kitchen novice, this recipe is straightforward and rewarding. So, roll up your sleeves and get ready to impress your loved ones with this deliciously cheesy, comforting dish that celebrates the wonderful flavors of eggplant!

Ingredients

  • 28 ounce canned tomatoes whole undrained chopped canned
  • tablespoon basil dried
  • 0.5 cup wine dry white
  •  egg whites lightly beaten
  • pound eggplant 
  •  garlic clove minced
  • 1.3 cups seasoned bread crumbs 
  • tablespoon oregano dried
  • 0.3 cup parmesan cheese grated
  • 12 ounces part-skim mozzarella cheese shredded
  • ounce canned tomatoes canned
  • 32 ounce tomato sauce canned
  • 0.3 cup water 

Equipment

  • bowl
  • baking sheet
  • paper towels
  • sauce pan
  • oven
  • baking pan

Directions

  1. Combine first 7 ingredients in a large saucepan; bring to a boil. Reduce heat, and simmer, uncovered, 20 minutes.
  2. Place eggplant in a large bowl; add water to cover, and let stand 30 minutes.
  3. Drain well; blot dry with paper towels.
  4. Combine 1/4 cup water and egg whites in a shallow bowl.
  5. Combine breadcrumbs and Parmesan cheese; stir well. Dip eggplant in egg white mixture, and dredge in breadcrumb mixture.
  6. Place half of eggplant on a baking sheet coated with cooking spray, and broil 5 minutes on each side or until browned. Repeat procedure with remaining eggplant. Set eggplant aside.
  7. Spread half of tomato mixture in bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange half of eggplant over sauce; top with half of mozzarella cheese. Repeat layers with remaining sauce, eggplant, and cheese.
  8. Bake at 350 for 30 minutes or until bubbly.
  9. Let stand 5 minutes before serving.
  10. Garnish with fresh oregano sprigs, if desired.

Nutrition Facts

Calories309kcal
Protein25.15%
Fat27.51%
Carbs47.34%

Properties

Glycemic Index
25.13
Glycemic Load
5.53
Inflammation Score
-9
Nutrition Score
24.073478229668%

Flavonoids

Delphinidin
97.17mg
Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Hesperetin
0.06mg
Naringenin
0.06mg
Myricetin
0.01mg
Quercetin
0.06mg

Nutrients percent of daily need

Calories:309.19kcal
15.46%
Fat:9.62g
14.81%
Saturated Fat:5.2g
32.5%
Carbohydrates:37.27g
12.42%
Net Carbohydrates:28.49g
10.36%
Sugar:15.17g
16.85%
Cholesterol:30.12mg
10.04%
Sodium:1287.69mg
55.99%
Alcohol:1.54g
100%
Alcohol %:0.44%
100%
Protein:19.79g
39.59%
Calcium:486.23mg
48.62%
Manganese:0.91mg
45.39%
Phosphorus:354.11mg
35.41%
Fiber:8.78g
35.12%
Vitamin K:35.42µg
33.73%
Potassium:1087.3mg
31.07%
Vitamin C:22.28mg
27%
Vitamin B2:0.46mg
26.91%
Copper:0.52mg
26.07%
Iron:4.69mg
26.04%
Vitamin E:3.77mg
25.14%
Vitamin B6:0.48mg
24.1%
Vitamin B1:0.35mg
23.65%
Vitamin B3:4.62mg
23.11%
Selenium:16.01µg
22.87%
Magnesium:84.72mg
21.18%
Vitamin A:1058.32IU
21.17%
Folate:80.8µg
20.2%
Zinc:2.42mg
16.11%
Vitamin B5:1.21mg
12.07%
Vitamin B12:0.47µg
7.78%
Source:My Recipes