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Yields:
8 servings
Prep Time:
50 mins
Cook Time:
45 mins
Meal Types:
Main Dishes
Side Dishes
Lunch
Rating:
Average FatSecret member ranking fatsecret members overall average rating

Eggplant Parmesan

Delicious, low-fat eggplant parmesan. The eggplant is baked instead of fried to keep it low-fat.

Ingredients

Directions

  1. Place eggplant in colander and sprinkle with kosher salt making sure it is on all pieces. Let sit for 30 minutes.
  2. In a medium saucepan combine tomato sauce, tomatoes, garlic salt, minced garlic, Italian seasoning and basil. Bring to a boil then reduce heat and simmer. By the time the eggplant has finished sweating the sauce will be ready.
  3. Preheat oven to 400 °F (205 °C) and spray a baking sheet with non-stick spray. Rinse eggplant well with cold water and pat dry with paper towels.
  4. In a wide, shallow dish, whisk together egg and water. Dip eggplant in egg mixture, letting excess drip off, then dredge in breadcrumbs and place on baking sheet. Bake until golden brown then turn pieces over, about 15 minutes on each side.
  5. Remove eggplant from oven then increase oven temperature to 425 °F (220 °C).
  6. Lightly spray 8x8 casserole dish with non-stick spray then layer just enough sauce to cover the bottom of dish, add a layer of eggplant then a layer of sauce, sprinkle 1/3 of parmesan and romano cheese, 1/3 of shredded pizza cheese and repeat for 3 layers.
  7. Place dish into oven and bake for 15 minutes or until sauce is bubbly and cheese has melted. Let sit for 5 minutes before serving.
  8. Note: a jar of spaghetti sauce can be used instead of tomato sauce for a different flavor.
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Reviews 
I just noticed that the sodium on my recipe is through the roof! That is due to the fact that the kosher salt used for "sweating" the eggplant is included in the ingredient list. The majority of that salt gets washed away when you rinse well as suggested. You will notice that the only other salt in the recipe is only 1/4 tsp garlic salt in the sauce. So please don't let the sodium scare you away from trying this recipe (as it isn't really nearly that high). I also wanted to mention that I don't eat this on the week that I do the cabbage soup diet but the following week is fine. It's not good to stay on the cabbage soup diet for more than one week at a time. :)
27 Aug 12 by member: GiGiMaryLou
you can grill the eggplant. It'll be still very tasty and you can save the egg and the bread crumbs. I also advise to add 1/2 onion to the tomato sauce (you can use just tomato sauce instead of diced tomatoes). :)
01 Oct 12 by member: agnesemarco
This is the best Eggplant I've ever made - my family loved it and we have had it three times now. Great sauce and never knew to sweat the eggplant first. Excellent.
27 Jan 14 by member: Randypanz

     
 

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Nutrition summary:

There are 172 calories in 1 serving of Eggplant Parmesan.
Calorie break-down: 33% fat, 46% carbs, 21% protein.

Nutrition Facts
Serving Size 1 serving
 
Amount Per Serving
Calories from Fat 58
Calories 172
 
% Daily Values*
Total Fat 6.46g 10%
  Saturated Fat 3.122g 16%
  Polyunsaturated Fat 0.16g  
  Monounsaturated Fat 0.803g  
Cholesterol 37mg 12%
Sodium 2114mg 88%
Potassium 461mg  
Total Carbohydrate 20.45g 7%
  Dietary Fiber 4.3g 17%
  Sugars 6.84g  
Protein 9.33g  
 
Vitamin A 6% Vitamin C 18%
Calcium 18% Iron 9%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Values are based on USDA Nutrient Database SR18
9%
of RDI*
(172 calories)
9% of RDI
Calorie Breakdown:
 
Carbohydrate (46%)
 
Fat (33%)
 
Protein (21%)
Carbohydrates, 20.45g (46%) Fat, 6.46g (33%) Protein, 9.33g (21%)
* Based on a RDI of 2000 calories