Skinny Recipes: Eggplant Parmesan

Austin, TX 78757

Eggplant Parmesan a la BodyBusiness
Makes 10 servings – each about 275 calories compared to traditional recipes which come in around 1000 calories per serving.

Ingredients:

Eggplant:

  • 3 egg whites & 3 tablespoons water whisked until frothy
  • 2 cups whole-wheat panko (Japanese breadcrumbs)
  • 1/4 cup (1 ounce) grated fresh Parmigiano-Reggiano cheese
  • 2 (1-pound) eggplants, peeled and cut crosswise into 1/2-inch-thick slices
  • Cooking spray

Filling:

  • 1/2 cup fresh basil, torn
  • 1/4 cup grated fresh Parmigiano-Reggiano cheese
  • 1/2 teaspoon crushed red pepper
  • 1 1/2 teaspoons minced fresh garlic
  • 1/2 teaspoon salt
  • 16-ounces part-skim ricotta cheese
  • 1 large egg, beaten

Extras:

  • 24-ounces pasta sauce
  • 1/4 teaspoon salt
  • 8 ounces thinly sliced mozzarella cheese
  • 3/4 cup grated fontina cheese

 

Prep:

1. Preheat oven to 375°.

2. Eggplant: Combine panko and Parmigiano-Reggiano in a shallow dish. Dip eggplant in whisked egg mixture; dredge in panko mixture. Place eggplant on baking sheets coated with cooking spray. Bake at 375° for about 30 minutes (turn once halfway at 15 minutes) or until yummy and golden.

3. Filling: combine all filling ingredients.

4. Put it all together in a 13x9 glass baking dish coated with cooking spray:

Layer 1: 1/2 cup pasta sauce

Layer 2: Half of eggplant slices & sprinkle with 1/8 teaspoon salt.

Layer 3: 3/4 cup pasta sauce

Layer 4: Half of ricotta mixture over sauce, a third of the mozzarella and 1/4 cup fontina.

Repeat layers 1-4 again and top with about 1 cup pasta sauce.

5. Cover with foil coated (spray with cooking spray so the cheese doesn’t stick!).

6. Bake at 375° for 35 minutes.

7. Remove foil and top with last third of mozzarella and 1/4 cup fontina.

8. Bake at 375° for 10 minutes. Broil for a few minutes if you like your cheese browned.

9. Cool 10 minutes before serving.

Health Benefits of Eggplant:
(source livestrong.com)

Eggplant has tons-o-vitamins-and-minerals and is also an excellent source of dietary fiber (helps protect against colon cancer and keeps the digestion moving).

It also contains chlorogenic acid which has a high antioxidant activity, a great capacity to fight free radicals, and is able to lower LDL (bad) cholesterol. Chlorogenic acid is antimutagenic meaning it can protect cells from changing into cancer cells. Plus, it is antiviral.

 

Nasunin is another antioxidant compound in eggplant. The nasunin has antiangiogenic abilities – meaning it can help prevent cancer’s angiogenesis ability which creates tumor growth.

So get to eating your antioxidant-loaded, disease-fighting, super yummy in this recipe eggplant!

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