Oven-Roasted Eggplant Parmesan
Eggplant qualifies as a quintessential fall veggie. And this no-fry version of eggplant parmesan maintains all the flavor of the traditional dish without the excess calories.
Makes: 8 servings
Prep Time: 15 minutes
Cook Time: 50 minutes
Total Time: 1 hour 5 minutes
Recipe Created By: Jodie Shield
Featured In: Illinois Farm Bureau Partners
Prep Time: 15 minutes
Cook Time: 50 minutes
Total Time: 1 hour 5 minutes
Recipe Created By: Jodie Shield
Featured In: Illinois Farm Bureau Partners
Ingredients
- 4 egg whites
- 4 tablespoons water
- 2 cups fine unseasoned whole-wheat breadcrumbs
- ½ cup freshly grated Parmesan cheese
- 2 teaspoons Italian seasoning
- ¼ teaspoon garlic powder
- ½ teaspoon salt, optional
- ½ teaspoon black pepper, optional
- 2 eggplants (about 2 pounds total), peeled and cut crosswise into ¼-inch slices
- 2 tablespoons olive oil, divided
- ¼ cup slivered fresh basil leaves
- 3 cups your favorite reduced-sodium marinara sauce
- 2 cups shredded part-skim mozzarella cheese
Instructions
- Preheat oven to 400 degrees. Coat 2 baking sheets and an 8-by-11 ½-inch baking dish with nonstick cooking spray.
- Whisk egg whites and water in a shallow dish until frothy.
- In a medium bowl, combine breadcrumbs, Parmesan, Italian seasoning, garlic powder, and salt and pepper if using.
- Dip the eggplant slices into the egg white mixture, then into the breadcrumb mixture to coat, shaking off any excess.
- Arrange eggplant slices in a single layer on the prepared baking sheets and drizzle with 1 tablespoon oil. Bake for 15 minutes, then flip the slices and drizzle with remaining 1 tablespoon oil. Bake until crisp and golden brown, about 15 more minutes.
- Meanwhile, stir the basil into the marinara sauce. Spread a thin layer of the sauce in the bottom of the prepared baking dish. Arrange a third of the eggplant slices over the sauce, overlapping slightly. Spoon a third of the remaining sauce over the eggplant and sprinkle with 2/3 cup mozzarella cheese. Repeat 2 more times. (Depending on the depth of your dish, you may want to only do 2 layers.)
- Bake uncovered until the sauce bubbles and the top is golden brown, about 20 minutes.
Tips & Notes
Bake the eggplant in advance, then assemble and store in the refrigerator until ready to heat and eat.
Nutrition Information
Serving size: 1/8 recipe|Calories: 356|Sugar: 12g|Sodium: 471mg|Fat: 16g|Saturated fat: 6g|Carbohydrates: 35g|Fiber: 8g|Protein: 19g|Cholesterol: 32mg|
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