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Recipe Rehab: Eggplant Parmesan
Posted on Feb 23rd 2007 7:00AM by Jessica BrimFiled Under: Recipe Rehab with Tanya Zuckerbrot, Diet & Weight Loss, Alternative & Green Health, Nutrition & Supplements
Our weekly feature, Recipe Rehab, takes a recipe -- sometimes basic, sometimes decadent and sometimes just plain unhealthy -- and turns it into a scrumptious and healthy dish, pumped up with nutrition. Sometimes all it takes is a few alterations to prepare a dish that would make even your nutritionist proud.
It's cold outside - which means it's the perfect time for baking and casseroles. Eggplant Parmesan is a favorite in my family, but the calories from frying the eggplant and all the cheese really add up. This recipe delivers all of the flavor without all the fat, and is easy to make too.
Eggplant Parmesan
2 cups plain breadcrumbs, preferably whole wheat
1 tsp salt-free Italian seasoning
2 medium eggplants -- cut into 1/4" slices
water
cooking spray
1 28-ounce jar low sodium tomato sauce, such as tomato and basil
8 ounces thinly sliced fresh mozzarella cheese
handful fresh basil leaves, torn
1/4 cup grated Parmesan cheese
Preheat oven to 400 degrees F.
Mix together the breadcrumbs and Italian seasoning in a wide shallow bowl and fill another bowl with water. Dip the eggplant into the water and then into the breadcrumbs so the breadcrumbs form a light crust. Place
eggplant slices in a single layer on a baking sheet sprayed with cooking spray. Bake for approximately 25 minutes, turning once, until lightly browned on each side.
Reduce the oven temperature to 350 degrees F.
Spread 1/3 of the sauce in the bottom of the pan. Layer half the eggplant and top with another 1/3 sauce, half the cheese and half the basil. Repeat with the remaining ingredients and sprinkle the Parmesan cheese. Bake uncovered, until the cheese is melted, about 30 minutes. Serve with a green salad and whole wheat pasta.
Rehab Rundown
Rehab Reveal
Based on 1 serving (1/8 of recipe)
It's cold outside - which means it's the perfect time for baking and casseroles. Eggplant Parmesan is a favorite in my family, but the calories from frying the eggplant and all the cheese really add up. This recipe delivers all of the flavor without all the fat, and is easy to make too.Eggplant Parmesan
2 cups plain breadcrumbs, preferably whole wheat
1 tsp salt-free Italian seasoning
2 medium eggplants -- cut into 1/4" slices
water
cooking spray
1 28-ounce jar low sodium tomato sauce, such as tomato and basil
8 ounces thinly sliced fresh mozzarella cheese
handful fresh basil leaves, torn
1/4 cup grated Parmesan cheese
Preheat oven to 400 degrees F.
Mix together the breadcrumbs and Italian seasoning in a wide shallow bowl and fill another bowl with water. Dip the eggplant into the water and then into the breadcrumbs so the breadcrumbs form a light crust. Place
eggplant slices in a single layer on a baking sheet sprayed with cooking spray. Bake for approximately 25 minutes, turning once, until lightly browned on each side.
Reduce the oven temperature to 350 degrees F.
Spread 1/3 of the sauce in the bottom of the pan. Layer half the eggplant and top with another 1/3 sauce, half the cheese and half the basil. Repeat with the remaining ingredients and sprinkle the Parmesan cheese. Bake uncovered, until the cheese is melted, about 30 minutes. Serve with a green salad and whole wheat pasta.
Rehab Rundown
- Water was substituted for the egg wash in the breading and the eggplant was baked and not fried, cutting down the cooking time, fat and calories
- Fresh mozzarella, which is lower in fat and sodium, was substituted for regular mozzarella and the total amount of Parmesan was cut in half
- Fresh basil was added for extra flavor without extra salt or fat
Rehab Reveal
Based on 1 serving (1/8 of recipe)
|
|
Original |
Adapted |
|
Calories |
442 (40% from fat) |
281 (20.5% from fat) |
|
Fat |
19g |
6g |
|
Saturated Fat |
8g |
2g |
|
Protein |
21g |
11g |
|
Carbohydrate |
45g |
45g |
|
Fiber |
6 |
6g |
|
Sodium |
1593mg |
900mg |
