Low-Fat Eggplant Parmesan (Kosher-Dairy)

May 09, 2023May 9, 20230 17
Low-Fat Eggplant Parmesan recipe that is Kosher-Dairy
in Main

Prep

40 min

Cook

55 min

Ready In

95 min

Level

Difficult

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 1/8 kg eggplants ( about 2 medium )
5 egg whites
5 tablespoons water ( cold tub )
2 1/4 cups plain breadcrumbs ( dry )
2 1/2 cups fresh tomatoes ( chopped with all juices )
4 garlic cloves ( minced )
1/2 cup onion ( fresh , chopped )
1 tablespoon fresh basil ( chopped , or 1 tsp dried )
1 tablespoon olive oil
1/2 cup 1 % low-fat milk
olive oil flavored cooking spray ( Pure , Pam )
250 g fat free mozzarella cheese ( shredded )
1/4 cup parmesan cheese ( grated )
salt
fresh grated black pepper , as desired

Nutrision Information

Servings Per Recipe
8
Calories
274
Sugar
7g
Fat
7g
Low-Fat Eggplant Parmesan is a healthier version of the traditional Italian dish. It is made with eggplant, a versatile and nutritious vegetable that is often used as a substitute for meat. This dish is perfect for those who are trying to eat healthier and reduce their fat and calorie intake, but still want to enjoy the flavors of Italian cuisine. The tomato sauce is made from fresh tomatoes and garlic, which adds a savory and tangy dimension to the dish. The Low-Fat Eggplant Parmesan can be made Kosher-Dairy for those who adhere to this dietary restriction. It is a great way to incorporate more vegetables into your diet and can be enjoyed by vegetarians.

Instructions

1.Preheat oven to 375°F.
2.Cut off and discard the ends of the eggplants and slice them into 1/4-inch rounds.
3.In a shallow bowl, beat the egg whites and water with a fork until foamy. In another shallow bowl, combine the breadcrumbs, 1/4 cup grated Parmesan cheese, salt, and black pepper. Mix well.
4.Dip each eggplant slice in the egg white mixture, then in the breadcrumb mixture and arrange them in a single layer on baking sheets that have been sprayed with cooking spray.
5.Spray the tops of the egplant with cooking spray and bake for 25 minutes.
6.For the sauce, heat the olive oil in a nonstick skillet and sauté the garlic and onions until softened. Add the chopped tomatoes with all their juices, salt, and black pepper. Simmer uncovered for about 15-20 minutes or until most of the liquid has evaporated and the mixture has thickened somewhat while still retaining some moisture.
7.In a 9x13 inch baking or casserole dish sprayed with cooking spray, spoon a thin layer of the tomato sauce to cover the bottom. Arrange the cooked eggplant slices, overlapping slightly if needed, on top of the sauce. Cover with the remainder of the tomato sauce.
8.Pour the low-fat milk evenly over the dish to moisten the eggplant, top with shredded low-fat mozzarella cheese, and the remaining 1/4 cup grated Parmesan cheese.
9.Bake at 375°F for 35-40 minutes, or until the cheese is melted and top is golden brown.
10.Let the dish rest for a few minutes before cutting into eight servings.

PROS

This Low-Fat Eggplant Parmesan recipe is flavorful and healthy, as it is lower in fat and calories compared to traditional eggplant parmesan.

It can be made Kosher-Dairy for those who observe this dietary law.

The dish is a good way to incorporate more vegetables into your diet and can be enjoyed by vegetarians.

CONS

Low-Fat Eggplant Parmesan can be a time-consuming dish to prepare, with many steps involved.

Eggplant can be difficult to find fresh and may require a trip to a specialty grocery store or farmer’s market.

This dish may not be suitable for those with egg or dairy allergies.

HEALTH & BENEFITS

Eggplants are low in calories and high in fiber, vitamins, and minerals such as potassium and vitamin C.
The dish is lower in fat and calories compared to traditional eggplant parmesan and can be a healthier alternative.
The tomato sauce contains lycopene, an antioxidant that has been linked to reducing the risk of heart disease and cancer.

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