Baked Eggplant Parmesan
Eggplant Parmesan has been a long time staple, combining this purple vegetable with egg, flour, bread crumbs, and cheese. Like any dish, this delicious meal can be slightly altered, making it a bit more healthy without losing its flavor. Below is a recipe I have put together with a slight variation of ingredients, allowing this classic to remain flavorful, yet more healthy.
Makes 8 servings.
2 medium eggplants, cut into 1/2-inch thick rounds
1 tablespoon kosher salt (or other coarse salt)
2 cups bread crumbs
½ cup Parmesan cheese (for mixing with bread crumbs)
1 teaspoon fresh ground black pepper
1 cup all-purpose flour
4 large eggs
8 ounces part-skim mozzarella, shredded (2 cups)
½ cup grated Parmesan cheese (for sprinkling on top)
1 24oz. jar of marinara sauce, plus extra for serving with pasta
1. Start by cutting the eggplants into 1/2 inch rounds and then place a few layers of paper towels on a baking sheet. Lightly season the sliced eggplant all over with salt and place on the prepared pan. Once full, top with another layer of paper towels and then more sliced eggplant. Once all eggplant is salted and layered, place a final layer of paper towels over the top. Set another baking sheet over the eggplant slices and then place a heavy pot or book on the top to add weight. Set the eggplant aside for 45-60 minutes.
2. While the eggplant is draining, preheat the oven to 425°F degrees.
3. In a bowl combine the bread crumbs, parmesan, and 1 teaspoon black pepper. Pour the flour into a second shallow bowl and set aside. In a third bowl, whisk the eggs until blended. Set aside.
4. Blot the eggplant with paper towels to remove as much liquid as possible, then wipe off excess salt. Place the now empty baking sheets in the oven to preheat.
5. Cut a large piece of parchment paper and place on your work surface. Working with one piece at a time, dredge the eggplant in the flour, then dip in the egg, allowing excess to drip off. Dredge the eggplant in the breadcrumb mixture, coating the entire surface. Shake off excess and place in a single layer on the parchment paper. Repeat until all eggplant is coated.
6. Remove the preheated baking sheets from the oven and spray with cooking spray. Place the breaded eggplant slices on the baking sheets in a single layer. Bake until the eggplant is golden brown and crisp, about 15 minutes on each side.
7. Lightly coat a 13x9-inch baking pan with cooking spray. Pour 1 heaping cup of tomato sauce over the bottom of the prepared pan. Layer half the eggplant slices, overlapping the edges if needed to fit. Spoon 1 cup of sauce over the eggplant layer. Sprinkle half the mozzarella over the sauce.
8. Add the remaining layer of eggplant then top with spoonfuls of the sauce, and sprinkle with 1/2 cup of Parmesan and all the remaining mozzarella.
9. Bake for about 15 minutes and then cool for 10 to 15 minutes before serving with extra marinara sauce on pasta or plain.
Recipe Adapted from:
Amount Per Serving
% Daily Value *
Total Fat 10 g 15 %
Saturated Fat 4 g 20 %
Monounsaturated Fat 2 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 107 mg 36 %
Sodium 610 mg 25 %
Potassium 305 mg 9 %
Total Carbohydrate 33 g 11 %
Dietary Fiber 6 g 24 %
Sugars 4 g
Protein 15 g 29 %
Vitamin A6 %
Vitamin C4 %