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Eggplant Parmesan - a Little Healthier Recipe

Eggplant Parmesan - a Little Healthier Recipe

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Ingredients:

Serving

2 egg whites
2 1/2 lbs eggplants, peeled and cut crosswise into 1/4-inch-thick slices
1/2 cup breadcrumbs, plain dried
olive oil flavored cooking spray
1 cup tomato, chopped with their juice
1/4 cup fresh basil, chopped
1/2 tsp black pepper
1 cup mozzarella cheese, shredded , part skim (about 4 oz)
1/4 cup parmesan cheese, grated
4 garlic cloves, chopped finely
1/2 cup onion, chopped
1 tbsp tomato paste
1 tbsp balsamic vinegar

Directions:

Salt eggplant slices and let sit for 30 - 45 minutes. This procedure will draw out the bitter juices. Rinse and dry eggplant.
Preheat the oven to 400°F
Line baking sheet with foil. Spray foil with nonstick cooking spray.
In a shallow dish, beat the egg whites and 2 tbsp of water until foamy. Dip eggplant into egg whites, then into bread crumbs, pressing crumbs into eggplant. Place eggplant on prepared baking sheet and spray oil over eggplant slices. Bake 15 minutes, turning eggplant over after 15 minutes, until golden brown and cooked through.
While the eggplant is baking, sauté the onions and garlic with oil spray.
In a medium bowl, stir together tomatoes and their juice, basil, balsamic vinegar, tomato paste, salt, pepper, garlic, and onions. Spoon 3 tablespoons of tomato mixture into bottom of 9 square glass baking dish.
Place half of eggplant over sauce; spoon half of remaining tomato mixture over eggplant; and sprinkle half of mozzarella on top. Repeat with remaining eggplant, tomato mixture, and mozzarella. Sprinkle Parmesan on top and bake for 20 minutes, or until eggplant is piping hot and sauce is bubbly.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	202.08 Kcal (846 kJ)
Calories from fat	19.46 Kcal
		% Daily Value*
Total Fat	2.16g	3%
Cholesterol	10.6mg	4%
Sodium	402.02mg	17%
Potassium	896.63mg	19%
Total Carbs	29.83g	10%
Sugars	15.47g	62%
Dietary Fiber	10.46g	42%
Protein	17.67g	35%
Vitamin C	14.4mg	24%
Iron	0.7mg	4%
Calcium	398.7mg	40%

Amount Per 100 g
Calories	46.55 Kcal (195 kJ)
Calories from fat	4.48 Kcal
		% Daily Value*
Total Fat	0.5g	3%
Cholesterol	2.44mg	4%
Sodium	92.6mg	17%
Potassium	206.53mg	19%
Total Carbs	6.87g	10%
Sugars	3.56g	62%
Dietary Fiber	2.41g	42%
Protein	4.07g	35%
Vitamin C	3.3mg	24%
Iron	0.2mg	4%
Calcium	91.8mg	40%

* 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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