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Menu Planner Menu Planner   EGGPLANT PARMESAN  

 
INGREDIENTS

2 lb. eggplant (2 medium)
½ tbsp. extra virgin olive oil
1 cup chopped onion
4 tsp. minced garlic
3 lb. ripe tomatoes, seeded, and chopped (or 3-28 oz. cans low-sodium tomatoes, drained and chopped)
1 tsp. freshly ground pepper
1 tbsp. fresh basil, chopped or 1 tsp. dried
1 tsp. oregano
⅛ tsp. ground cinnamon
½ lb. low-fat mozzarella cheese, sliced or grated
1 cup freshly grated parmesan
¼ cup whole-wheat bread crumbs
  nonfat cooking spray
RECIPE

  • Preheat oven to 450ºF.
  • Cut the eggplant lengthwise and pierce cut sides in a few places with the tip of a knife.
  • Spray a thin layer of cooking spray on a baking sheet.
  • Place cut sides down on prepared baking sheet and bake for 20 minutes or until eggplant begins to shrivel.
  • Remove from oven and allow to cool.
  • Reduce heat in oven to 425ºF.
  • While eggplant is baking make tomato sauce.
  • Heat 1 tablespoon olive oil over medium heat in a large sauce pan.
  • Add onion and sauté until onion begins to soften, about 3 minutes.
  • Add one teaspoon of the garlic and continue to cook stirring frequently as not to burn the garlic.  Let the onion start to brown and caramelize.
  • Stir in tomatoes, seasonings and remaining garlic. Simmer to break down tomatoes and thicken.
  • Remove from heat, let cool a bit and puree in a food processor, set aside.  (This can be made ahead of time in larger batches and frozen if desired.)
  • When eggplant has cooled, cut the halves into slices crosswise.
  • Spray a 2-3 quart baking dish with cooking spray.
  • Spread a spoonful of sauce on bottom of dish to cover lightly.
  • Layer eggplant slices, mozzarella, sauce, and parmesan.Repeat until all eggplant is used. Finish with an ample amount of sauce, bread crumbs and remaining parmesan.
  • Bake for 30-40 minutes, until hot and bubbling and beginning to brown.
 

SERVING SUGGESTION

SERVING SIZE:
1/6 of casserole 

NUMBER OF SERVINGS:


NUTRITION FACTS
 
Calories  250

Total Fat 11 g

Sodium 460 mg

Total Carbohydrates 25 g

Fiber 7 g

Protein 17 g
 

This information is for educational purposes only. It does not replace the advice of your physician. If you have any medical concerns or issues, contact your physician.