Tuesday, March 23, 2010

Eggplant Parmesan--Lightened Up

Are you somebody who really loves eggplant?  Well, this dish might be for you.  I personally would have preferred it with some chicken.  

I found this recipe at Cooking Light, and it's lightened up by not frying the eggplant but just browning it under the broiler.  
I did think the sauce was tasty, and I liked the way the cheese got all brown and melty.  

Here's the how-to's if you need your eggplant fix.


1/2 cup dry white wine
1 tablespoon dried basil
1 tablespoon dried oregano
4 (8-ounce) cans no-salt-added tomato sauce
1 (28-ounce) can no-salt-added whole tomatoes, undrained and chopped
1 (6-ounce) can tomato paste
2 garlic cloves, minced
2 (1-pound) eggplants, cut crosswise into 1/4-inch slices
1/4 cup water
3 egg whites, lightly beaten
1 1/4 cups Italian-seasoned breadcrumbs
1/4 cup grated Parmesan cheese
Vegetable cooking spray
3 cups (12 ounces) shredded part-skim mozzarella cheese
Fresh oregano sprigs (optional)  

Combine first 8 ingredients in a large saucepan; bring to a boil. Reduce heat, and simmer, uncovered, 20 minutes.
Place eggplant in a large bowl; add water to cover, and let stand 30 minutes. Drain well; blot dry with paper towels. Combine 1/4 cup water and egg whites in a shallow bowl. Combine breadcrumbs and Parmesan cheese; stir well. Dip eggplant in egg white mixture, and dredge in breadcrumb mixture.
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.
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.
Bake at 350° for 30 minutes or until bubbly. Let stand 5 minutes before serving. Garnish with fresh oregano sprigs, if desired.

Yield:  8 servings

CALORIES 298 (26% from fat); FAT 8.5g (sat 5g,mono 2.2g,poly 0.4g); IRON 2.8mg; CHOLESTEROL 27mg; CALCIUM 422mg; CARBOHYDRATE 38.8g; SODIUM 818mg; PROTEIN 19.2g; FIBER 2.6g 

Oh BTW...I went and got myself a Facebook Page.  I'd love to see ya there :D


The JR said...

Since I'm on the diet thing, this is right up my alley.

I've done something similar and I liked it.

Looks good.

Kim said...

Just became a fan on facebook!

I like eggplant parm, but I've only had the full fat and breaded version. Yours looks good with all that oozy cheese!

MaryRC said...

I always get so hungry visiting your blog! Yummy!!

The Blonde Duck said...

I've always wanted to try it, but I know I'd need loads of meat. I'm such a carnivore.

Krista said...

I'm loving your lightened up recipes! I'm with you about the chicken though...I want to like eggplant parm, but everytime I eat it, I'm thinking, "I wish this were chicken."

I'll have to go join ya on FB now. See you there :)

Mimi said...

I love eggplant, I just pick up an eggplant plant at the nursery today. I'll book mark this for future reference.
I haven't ventured to Facebook yet.

Mara Campbell said...

Great recipe!! I never know what to do with eggplant and this recipe sounds a bit lighter than regular eggplant parm. It will be fun to try!!

grace said...

i could take this with eggplant or chicken--my favorite parts are the breading and cheeeeeeese. i love how you've made it a it less guilt-inducing. :)

Biren said...

I love eggplants and this looks delicious! Thanks for visiting my blog :)

Reeni said...

I love eggplant! Broiling is one way I haven't tried. I haven't ventured over to Facebook. Yet...

À LA GRAHAM said...

So funny I made eggplant parm for the 1st time a couple weeks ago and found it to be...well, not for me! I've never had it b4 and was wondering if I did something wrong...I'm with you forget the eggplant and use chicken!
It does look beautiful though!

Lyndas recipe box said...

This looks delicious! I'm not a huge eggplant fan, but I'd eat a plate of this anyday.

twinkietotmom said...

I have never made eggplant myself before...and I'm not sure if the hubbs will like it...but I love eggplant parmesan and will totally be trying this out!

Debbie said...

I do like eggplant, especially Japanese eggplant. I'm going to bookmark this one!
Came over from SITS to say hi.

~~louise~~ said...

I LOVE eggplant parmesan. Yours looks quite enticing.

Thanks for sharing...

Barbara said...

I'm crazy for eggplant! And I love the reduced calorie version you have here...means I can jump right in and have my eggplant and cheese fix!

♥peachkins♥ said...

I'll be making one of this soon. It looks delicious!

Bibi @ Bibi's Culinary Journey said...

I love eggplant and this is a awesome version eggplant parmesan.

I need to go and get some fresh eggplant now,lol.

Kathleen said...

I think broiling the eggplant is a really smart thing. I can't wait to try this!

Babes Mami said...

I LOVE eggplant parm!! This sounds tasty and has lower calories. Can't wait to try it.

Stopped by from SITS and now following!

Anonymous said...

An excellent lightened up version!

My Book Barn said...

Oh yummy! Now this looks so good! Thank you for sharing!

Stopped by from SITS & am now following! ~Angela

Sook said...

This looks so delicious!

sanjeet said...

Yours looks good with all that oozy cheese!
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Elizabeth said...

I absolutely adore Eggplant Parmesan and this recipe looks like a winner! Thanks for sharing!

TeaLady said...

Eggplant parm is one of my favs, but hate having to fry the eggplant first. Thanks for sharing this. Next time - this is the one.