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Low-Fat Eggplant Parmesan (Kosher-Dairy) Recipe

Low-Fat Eggplant Parmesan (Kosher-Dairy) Recipe

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Low-Fat Eggplant Parmesan (Kosher-Dairy)

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Ingredients:

Serving

1 1/8 kg eggplants (about 2 medium)
5 egg whites
5 tbsp water (cold tub )
2 1/4 cups plain breadcrumbs (dry )
2 1/2 cups fresh tomatoes (chopped with all juices)
4 garlic cloves (minced )
1/2 cup onion (fresh, chopped )
1 tbsp fresh basil (chopped, or 1 tsp dried )
1 tbsp olive oil
1/2 cup 1% low-fat milk
olive oil flavored cooking spray ( pure , pam)
250 g fat free mozzarella cheese (shredded )
1/4 cup parmesan cheese (grated )
salt
fresh grated black pepper , as desired

Directions:

Preheat over to 400°F.
Line a large baking sheet with baking paper (or foil) and spray with olive oil spray.
Peel eggplants, and cut crosswise into ~1/4 -thick slices.
Beat egg whites + water in a shallow dish, and dip eggplant into egg whites, then into bread crumbs, pressing crumbs and cover thoroughly eggplant all over.
Arrange the eggplant on prepared baking sheet and spray olive oil spray over eggplant slices.
Bake for 30 minutes, turning eggplant over after 20 minutes until golden-brown. (To prepare the entire amount I had to do this twice).
Heat olive oil in pan, saute the onion until tender, add garlic and basil, and as soon as you smell the garlic add tomatoes with all the juices.
Lower flame, add milk and continue to saute for 2-4 minutes until tomatoes are tender and pan full of fluids.
Spoon 1/3 of Tomato Sauce Mixture from pan and spread into sprayed baking dish. 39X25 Cm Baking Dish (or 9-inch square).
Place half of eggplant over sauce.
Spoon 1/2 of remaining Tomato sauce over eggplant.
Sprinkle half of mozzarella on top.
Repeat with remaining eggplant, tomato sauce and mozzarella.
Sprinkle Parmesan on top and bake for 20 minutes - until eggplant is piping hot and sauce & cheese is bubbly.
Serve hot.
Enjoy!

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	207.72 Kcal (870 kJ)
Calories from fat	31.5 Kcal
		% Daily Value*
Total Fat	3.5g	5%
Cholesterol	9.14mg	3%
Sodium	453.54mg	19%
Potassium	554.86mg	12%
Total Carbs	26.18g	9%
Sugars	10.11g	40%
Dietary Fiber	6.32g	25%
Protein	17.37g	35%
Vitamin C	10.5mg	18%
Iron	1mg	5%
Calcium	407mg	41%

Amount Per 100 g
Calories	59.8 Kcal (250 kJ)
Calories from fat	9.07 Kcal
		% Daily Value*
Total Fat	1.01g	5%
Cholesterol	2.63mg	3%
Sodium	130.56mg	19%
Potassium	159.73mg	12%
Total Carbs	7.54g	9%
Sugars	2.91g	40%
Dietary Fiber	1.82g	25%
Protein	5g	35%
Vitamin C	3mg	18%
Iron	0.3mg	5%
Calcium	117.2mg	41%

* 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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