Eggplant Parmesan – healthy and delicious Meatless Monday


85 eggplant-parmesan-ck

Eggplant Parmesan Recipe is perfect low calorie Italian recipe. This delicious recipe is loaded with white wine, dried basil, dried oregano, tomato sauce, tomato paste, garlic cloves, eggplant, egg white, Italian seasoned breadcrumbs, parmesan cheese, vegetable cooking spray, skim mozzarella cheese and oregano sprigs.

 

Ingredients;

  1. 1/2 cup dry white wine
  2. 1 tablespoon dried basil
  3. 1 tablespoon dried oregano
  4. 4 (8-ounce) cans no-salt-added tomato sauce
  5. 1 (28-ounce) can no-salt-added whole tomatoes
  6. 1 (6-ounce) can tomato paste
  7. 2 garlic cloves,
  8. 2 (1-pound) eggplants
  9. 1/4 cup water
  10. 3 egg whites,
  11. 1 1/4 cups Italian-seasoned breadcrumbs
  12. 1/4 cup grated Parmesan cheese
  13. Vegetable cooking spray
  14. 3 cups (12 ounces) shredded part-skim mozzarella cheese
  15. Fresh oregano sprigs

 

Directions;

  1. Combine first 7 ingredients in large saucepan;
  2. bring to a boil.
  3. Reduce heat; simmer, uncovered, 20 minutes.
  4. Place eggplant in a large bowl;
  5. add water to cover,
  6. let stand 30 minutes.
  7. Drain well; blot dry with paper towels.
  8. Combine 1/4 cup water-egg whites in shallow bowl.
  9. Combine breadcrumbs-Parmesan cheese; stir well.
  10. Dip eggplant in egg white mixture
  11. dredge in breadcrumb mixture.
  12. Place half of eggplant on a baking sheet
  13. coated with cooking spray, and
  14. broil 5 minutes on each side.
  15. Repeat procedure with remaining eggplant.
  16. Set eggplant aside.
  17. Spread half of tomato mixture.
  18. Arrange half of eggplant over sauce;
  19. top with half of mozzarella cheese.
  20. Repeat layers with remaining sauce-eggplant-cheese.
  21. Bake at 350° for 30 minutes.
  22. Let stand 5 minutes
  23. Garnish with fresh oregano sprigs

 

Nutritional fact

Eggplant Parmesan recipe has amazing nutritious fact includes 298 calorie, 26 calorie from fat, 8.5 gram fat, 5 gram saturated fat, 2.2 gram monofat, 0.4 gram polyfat, 19.2 milligram protein, 38.8 gram carbohydrate, 2.6 gram fiber, 27 milligram cholesterol, 2.8 milligram iron, 818 milligram sodium and 422 milligram calcium.

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