Eggplant Parmesan - 26.8g Carbs, 4.8g Fiber
From: Kathy Kitchens Downie, RD, Cooking Light - SEPTEMBER 2010
Use whole-wheat panko in this Italian recipe; the regular type became soggy in a test.
Total: 1 Hour, 45 Min
Servings: 10
--> Eggplant
2 large eggs, lightly beaten
1 Tbsp water
2 cups whole-wheat panko (Japanese breadcrumbs)
1/4 cup (1 z) grated fresh Parmigiano-Reggiano cheese
2 (1-lb) eggplants, peeled and cut crosswise into 1/2-inch-thick slices
Cooking spray
--> Filling
1/2 cup torn fresh basil
1/4 cup (1 oz) grated fresh Parmigiano-Reggiano cheese
1/2 tsp crushed red pepper
1 1/2 tsp garlic, minced
1/4 tsp salt
1 (16-oz) container part-skim ricotta cheese
1 large egg, lightly beaten
--> Remaining ingredients
1 (24-oz jar) premium pasta sauce
1/4 tsp salt
8 oz thinly sliced mozzarella cheese
3/4 cup (3 oz) finely grated fontina cheese
1. Preheat oven to 375 degrees F.
2. To make eggplant, combine 2 eggs and 1 tablespoon water in a shallow dish. Combine panko and 1/4 cup Parmigiano-Reggiano in a second shallow dish. Dip eggplant in egg mixture; dredge in panko mixture, pressing gently to adhere and shaking off excess. Place eggplant 1 inch apart on baking sheets coated with cooking spray. Bake at 375 degrees F for 30 minutes or until golden, turning once and rotating baking sheets after 15 minutes.
3. To make filling, combine basil and next 6 ingredients (through egg).
4. To assemble, spoon 1/2 cup pasta sauce in bottom of a 13 x 9-inch glass baking dish coated with cooking spray. Layer half of eggplant slices over pasta sauce. Sprinkle eggplant with 1/8 teaspoon salt. Top with about 3/4 cup pasta sauce; spread half of ricotta mixture over sauce, and top with a third of mozzarella and 1/4 cup fontina. Repeat layers once, ending with about 1 cup pasta sauce. Cover tightly with aluminum foil coated with cooking spray. Bake at 375 degrees F for 35 minutes. Remove foil; top with remaining third of mozzarella and 1/4 cup fontina. Bake at 375 degrees F for 10 minutes or until sauce is bubbly and cheese melts; cool 10 minutes.
Servings: 10
Nutrition per Serving:
318 Calories, 15.1g Fat, 8.2g Saturated fat 2.7g Monounsaturated fat, 0.6g Polyunsaturated fat, 19.3g Protein, 26.8g Carbs, 4.8g Fiber, 99mg Cholesterol, 1.6mg Iron, 655mg Sodium, 365mg Calcium
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