Baked Eggplant Parmigiana Recipe

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Baked Eggplant Parmigiana
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Ingredients
9
Count
Nutrition
147
Calories
Total time
30
Minutes
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Ingredients:

Directions:

  1. Marinara Sauce:
  2. 2 teaspoons olive oil
  3. 1 shallot, diced
  4. 1 (28-ounce) can crushed tomatoes, preferably San Marzano tomatoes ( or your favorite)
  5. 1/4 teaspoon crushed red pepper flakes (more if you like some heat)
  6. A couple of pinches of salt
  7. 2 heaping tablespoons each of finely chopped fresh basil and parsley
  8. 3/4 cup shredded part-skim mozzarella cheese
  9. 1/2 cup grated Reggiano-Parmigiano cheese
  10. 1. In a small bowl, whisk eggs, crushed red pepper, and salt. Pour into a wide, shallow bowl or plate.
  11. 2. Mix breadcrumbs and 1/4 cup grated cheese in a separate wide, shallow bowl or plate.
  12. 3. Slice eggplant. Dip one slice at a time in the egg mixture, allowing excess to drip into the bowl. Dredge in the bread crumbs, ensuring that the entire slice of eggplant is coated with the crumbs. Place on a large baking sheet. Repeat with remaining slices.
  13. 4. Bake eggplant at 400 degrees F for 15 minutes, or until golden and crisp.(you can fry if you like)
  14. 5. While the eggplant is cooking, the marinara sauce can be made. In a medium pot over medium heat, warm 2 teaspoons olive oil. Add shallots and saute 2-3 minutes or until translucent. Add the canned tomatoes, crushed red pepper flakes, and salt. Stir until well combined. Reduce heat to medium-low. Let sauce lightly bubble for 8-10 minutes, or until slightly thickened. Turn off heat. Stir in the fresh herbs.
  15. 6. To assemble the eggplant parmigiana, use either one 9-inch round or 8-inch square baking dish. Start by covering the bottom of the dish with a layer of marinara sauce. Add 4 slices of baked eggplant (larger slices on the bottom), and top with 1/3 of the shredded mozzarella and 1/3 of the grated cheese. Repeat two more times, or until all ingredients are used.
  16. 7. Bake at 400 degrees F for 25-30 minutes, or until the sauce begins to bubble and the cheese turns golden brown. Allow to cool for 10 minutes before slicing.
  17. San Marzano tomatoes are Italian plum tomatoes that are prized for their sweeter, less acidic flavor. They can be found in Italian specialty markets and some major supermarkets.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 147.32 Kcal (617 kJ)
Calories from fat 34.27 Kcal
% Daily Value*
Total Fat 3.81g 6%
Cholesterol 93.59mg 31%
Sodium 190.46mg 8%
Potassium 336.4mg 7%
Total Carbs 21.7g 7%
Sugars 5.8g 23%
Dietary Fiber 4.45g 18%
Protein 7.32g 15%
Vitamin C 2.3mg 4%
Iron 1.5mg 8%
Calcium 70.2mg 7%
Amount Per 100 g
Calories 84.41 Kcal (353 kJ)
Calories from fat 19.64 Kcal
% Daily Value*
Total Fat 2.18g 6%
Cholesterol 53.62mg 31%
Sodium 109.12mg 8%
Potassium 192.74mg 7%
Total Carbs 12.43g 7%
Sugars 3.32g 23%
Dietary Fiber 2.55g 18%
Protein 4.2g 15%
Vitamin C 1.3mg 4%
Iron 0.9mg 8%
Calcium 40.2mg 7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 2.5
    Points
  • 4
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low sodium,
  • good source of fiber

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