Clean Recipes, Gluten-Free, Main Meals, Recipes, Semi-Vegetarian

Eggplant-Parmesan Lite

February 10, 2015


Eggplant Parmesan

serving size:  2 eggplant steaks

yields: 3 servings

calories per serving: 430-450

nutritional info: carbs 41; fat 16 grams; protein 28 grams; fiber 9 grams; sugar 15 grams


E: Ciao ragazzi! Soooo today I made this delicious vegetarian meal for myself. My husband grew up on staple italian recipes like raviolis and spaghetti. His grandmother was portuguese and his grandfather was Italian. I’ve learned to make the raviolis but I’ll save that for another day- a weekend perhaps. I came up with this recipe after doing some self-exploration of Italian recipes. My friend Rose recently gave me a copy of Gabriel Corcos and Debi Mazar’s “Extra Virgin: Recipes & Love from Our Tuscan Kitchen.” There are great Italian recipes in there. I soon discovered there are so many eggplant parmesan recipes out there! This version is a marriage between three recipes I found, one of which is in the book mentioned above. This is soul good and it has 28 grams of protein. Delicioso!

1 ½ cups whole-wheat breadcrumbs

½ teaspoon of paprika

½ teaspoon of salt

½ teaspoon of pepper

1 large egg and 1 egg white (organic)

2 tablespoons of milk (almond-coconut unsweetened)

1 eggplant cut into 6 ½-inch slices

canola oil spray

2 ½ cups marinara sauce with garlic

½-¾ cup of parmesan cheese shredded

4 oz low-fat, part-skim milk, mozzarella cheese- cut into 6 thin slices

5 basil leaves


Preheat oven to 400 degrees.

Mix bread crumbs, paprika, salt, and pepper and place in a shallow dish.

Beat eggs and add milk. Dip eggplant into egg mix and then dredge them into breadcrumb mix.

Spray a cooking sheet with canola oil. Transfer eggplant steak to a cooking sheet. Spray the top of each eggplant steak with canola oil. Bake for 30 minutes, flipping them with a thong half way through.

Place ⅕ cup of marinara sauce on each eggplant. Use a brush to coat the eggplant so the marinara is thinly distributed. Top with a slice of mozzarella, and about 1 tablespoon of parmesan cheese. Repeat once, feel free to leave out the parmesan on the top layer. Bake for another 15 minutes.

Garnish with basil. (Optional) Sprinkle finely grated parmesan and a small drizzle of extra virgin olive oil.


Print Friendly, PDF & Email

You Might Also Like

No Comments

Leave a Reply