Guilt-Free Eggplant Parmesan Delight
Indulge in a lightened-up version of a classic Italian favorite with this Guilt-Free Eggplant Parmesan Delight. This dish is a perfect addition to your next gathering or family dinner, offering a scrumptious blend of savory flavors and rich textures without the guilt! The eggplant is baked to perfection, layered with a zesty homemade tomato sauce infused with garlic and fresh basil, and topped off with gooey, fat-free mozzarella and a sprinkle of Parmesan. Ideal for those seeking a healthier alternative, every component can be prepped ahead of time, making it convenient for busy cooks. Serve it with a fresh salad and crusty bread for a delightful meal that everyone will love!
N/A
Servings
222
Calories
15
Ingredients
Ingredients
eggplants
1 1/8 kg (peeled and sliced into 1/4-inch thick rounds)
egg whites
5 (beaten with water)
cold water
5 tablespoons (mixed with beaten egg whites)
plain breadcrumbs
2 1/4 cups (dry)
fresh tomatoes
2 1/2 cups (chopped with all juices)
garlic cloves
4 (minced)
onion
1/2 cup (chopped)
fresh basil
1 tablespoon (chopped (or 1 teaspoon dried))
olive oil
1 tablespoon (for sautéing)
1% low-fat milk
1/2 cup (added to tomato mixture)
olive oil flavored cooking spray
as needed (for baking preparations)
fat-free mozzarella cheese
250 g (shredded)
parmesan cheese
1/4 cup (grated)
salt
to taste
fresh grated black pepper
to taste
Instructions
1
Preheat your oven to 400°F (200°C).
2
Line a large baking sheet with parchment paper or aluminum foil and liberally spray with olive oil cooking spray.
3
Peel the eggplants and slice them crosswise into approximately 1/4-inch thick rounds.
4
In a shallow dish, beat together the egg whites and cold water until well combined.
5
Dip each eggplant slice first into the egg whites, ensuring it's coated, then press it into the bread crumbs, covering the entire surface thoroughly.
6
Arrange the breaded eggplant slices on the prepared baking sheet, and lightly spray the tops with the olive oil cooking spray.
7
Bake the eggplant for 30 minutes, flipping the slices halfway through (after about 20 minutes) until they are golden brown and crispy. You may need to repeat this step in batches based on the size of your baking sheet.
8
In a sauté pan, heat the olive oil over medium heat. Add the chopped onion and sauté until tender.
9
Add the minced garlic and fresh basil, stirring constantly until the garlic is fragrant (about 1 minute).
10
Pour in the chopped tomatoes with their juices, lower the heat, and gently simmer for 2-4 minutes until the tomatoes become softened and the mixture is aromatic.
11
Stir in the low-fat milk and cook for an additional 2 minutes until heated through.
12
In a 9x13-inch (or approximately 39x25 cm) baking dish, spoon 1/3 of the tomato sauce mixture and spread it evenly across the bottom.
13
Layer half of the baked eggplant slices over the sauce. Follow with half of the remaining tomato sauce, and then sprinkle half of the fat-free mozzarella on top.
14
Repeat the layers with the remaining eggplant, the rest of the tomato sauce, and the last of the mozzarella.
15
Finish by sprinkling the grated Parmesan cheese evenly on top.
16
Bake for an additional 20 minutes, or until the eggplant is piping hot and the cheese is melted and bubbly.
17
Remove from the oven and let it cool slightly before serving hot.
18
Garnish with fresh basil if desired and enjoy!
Nutrition Information
1.6g
Fat
30g
Carbs
9.4g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Guilt-Free Eggplant Parmesan Delight?
It is a lightened-up version of the classic Italian dish that uses baked eggplant instead of fried, fat-free mozzarella, and a homemade tomato sauce.
Is this recipe vegetarian?
Yes, this recipe is vegetarian as it contains no meat products.
How many calories are in a serving of this dish?
There are approximately 222 calories per serving.
What temperature should the oven be set to?
The oven should be preheated to 400°F (200°C).
How long does the eggplant need to bake initially?
The sliced and breaded eggplant should bake for 30 minutes, flipping once halfway through.
What size baking dish is needed for this recipe?
A 9x13-inch (approximately 39x25 cm) baking dish is recommended.
Do I need to peel the eggplant?
Yes, the instructions specify to peel the eggplants before slicing them into rounds.
How thick should the eggplant slices be?
The eggplant should be sliced crosswise into approximately 1/4-inch thick rounds.
Can I use dried basil instead of fresh?
Yes, you can substitute 1 tablespoon of fresh basil with 1 teaspoon of dried basil.
What type of cheese is used for the topping?
The dish is topped with fat-free mozzarella and grated Parmesan cheese.
How much fat is in this recipe?
This healthy version contains only 1.6g of fat per serving.
What is the breading made of?
The breading consists of plain dry breadcrumbs applied after dipping the eggplant in a mixture of egg whites and cold water.
How do I make the homemade sauce?
Sauté onion and garlic in olive oil, then simmer with chopped tomatoes and fresh basil before adding a splash of low-fat milk.
Can I prepare this meal in advance?
Yes, every component can be prepped ahead of time, which is perfect for busy cooks.
How should I store leftovers?
Store any leftovers in an airtight container in the refrigerator.
Is there a secret to keeping the eggplant crispy?
Baking the eggplant slices at 400°F and using olive oil cooking spray helps them become golden and crispy without deep frying.
How much protein is in this dish?
This recipe provides 9.4g of protein per serving.
Can I use a different type of milk for the sauce?
The recipe calls for 1% low-fat milk, but you could likely use other milk alternatives if preferred.
What are the main tags for this recipe?
Key tags include eggplant, parmesan, vegetarian, low-fat, Italian, and healthy.
How many garlic cloves are required?
The recipe requires 4 minced garlic cloves.
How long is the final bake once the dish is assembled?
The assembled dish bakes for an additional 20 minutes until the cheese is melted and bubbly.
What should I serve with Eggplant Parmesan?
It is delicious served with a fresh salad and crusty bread.
Why use egg whites instead of whole eggs?
Using egg whites helps keep the recipe low-fat and cholesterol-free while still allowing the breadcrumbs to stick.
How many grams of carbohydrates are in a serving?
Each serving contains 30g of carbohydrates.
Can I use bottled tomato sauce?
While you can use bottled sauce, the recipe provides a zesty homemade version using fresh tomatoes and basil for the best flavor.
Is this recipe suitable for family gatherings?
Yes, it is an ideal dish for family dinners or gatherings as it offers rich flavors that everyone will enjoy.
Do I need to salt the eggplant to draw out moisture?
The recipe does not explicitly require salting the eggplant, as baking them directly helps manage moisture.
How many ingredients are in this recipe?
There are 15 ingredients in total, including salt and pepper to taste.
Is this recipe considered kosher?
Yes, it is tagged as a kosher-friendly meal.
Should I let the dish cool before serving?
Yes, letting it cool slightly before serving helps the layers set and makes it easier to cut.