Eggplant, (aubergine in French, melanzane, in Italian), is a vegetable that I am not overly fond of, and therefore don’t cook it very often. However there is one dish that I really like and that is eggplant parmesan. This can be a lengthy dish to prepare what with slicing and breading, then cooking the eggplant before you even begin to put the remaining ingredients with it and baking it. In addition, eggplant has the ability to absorb large amounts of oil that it is cooked in, another reason why I seldom make it.
When I happened upon this recipe for EP.Parmesan I really took notice because the eggplant is baked after having been dredged in flour, egg, and panko. There is no oil involved for the eggplant to soak up, and the baked slices come out fork tender with a crisp outer crust. Then you layer them in a baking dish with sauce and cheese, bake it up, and eat it knowing you have made a dish that is low in fat ( 9 g. total; 5 g. saturated), yet still very tasty and healthy for you.
This casserole make 6 generous servings, and if you have any left over you might try warming it up, and serving it in a crispy hard roll for a great sandwich.
Yield 6 generous servings
- 1/3 cup all-purpose flour
- 2 egg whites, lightly beaten with a little water (or use egg substitute, i.e., Egg Beaters)
- 1 1/2 cups panko crumbs
- 1 3/4 lbs. eggplant, cut into 1/2-inch slices
- 3 cups marinara sauce, plus more if serving with pasta
- 1/4 tsp. salt
- 1/4 tsp. black pepper
- 2 cups reduced-fat shredded mozzarella
- 10 – 12 large basil leaves
- 1/2 cup Parmesan cheese
- 1 package spaghetti, cooked according to pkg. directions (optional)
1. Heat oven to 375*F. Using a large baking sheet, line with parchment paper and coat with nonstick cooking spray.
2. Place flour, egg whites and panko in separate shallow dishes. Dredge eggplant slices in flour, dip in egg, and coat with panko. Place on prepared baking sheet and bake at 375* for 40 – 45 minutes until easily pierced with a fork.
3. Spread 1 cup of sauce over the bottom of a 13 x 9 – inch baking dish. Place half the eggplant slices over sauce and season with 1/8 tsp. each of the salt and pepper.
Layer with 1 cup of sauce, 1 cup mozzarella and the basil, roughly torn into pieces.
Repeat layering with remaining eggplant, salt, pepper, sauce and mozzarella.
4. Sprinkle 1/4 cup of the Parmesan over top and loosely tent with foil. Bake at 375* for 30 minutes or until hot and bubbly.
5. If desired serve with cooked spaghetti, remaining Parmesan and additional sauce.
SOURCE: Family Circle.com/healthyfamilydinners