Tuesday, January 27, 2009

Lower-fat Eggplant

Show of hands - who loves eggplant parmesan? Another show of hands - who avoids it because of the fat? What - you didn't know this stuff was loaded with fat?

The traditional eggplant parm uses oil, eggs, and a wad of cheese that could block arteries from fifty paces. For those of us watching our fat intake (and yes, even vegetarians have to be careful), it can be disastrous to the diet.

However, I've come across a great way to make this stuff without all the fat. Instead of frying the eggplant in oil, you bake it on a baking sheet sprayed with scant amounts of oil. And those eggs? Replaced with egg yolks. Add some reduced-fat or fat-free cheese and you'll be savoring this stuff without missing the clogged arteries.

Low-fat, High-flavor Eggplant Parmesan

1 smallish/medium eggplant, sliced 1/4 inch thick
2 egg whites
1 cup plain or Italian breadcrumbs
1/2 cup low-fat/fat-free parmesan cheese
2/3 cup skim mozzarella cheese, shredded
2 1/2 cups spaghetti sauce
2 Tbs. dried basil or 10-12 leaves fresh basil, thinly sliced
salt and pepper

Preheat oven to 400 degrees.

Slice eggplant and salt. Allow to drain in colander for about 20 minutes. Rinse thoroughly.

Mix egg whites and about 2 Tbs. of water to a froth. In a separate bowl, mix together the parmesan, bread crumbs, basil, salt and pepper. Dip eggplant into egg whites, then into dry ingredients.

Place slices on baking sheet sprayed with oil. Bake 15 minutes on each side. Remove from oven.

In a casserole dish, coat bottom with 1/2 cup of sauce. Add eggplant, then top with remaining sauce. Add mozzarella to top and bake, covered loosely with foil, for about 15-20 minutes, or until things are bubbly.

3 comments:

Gina said...

Eggplant parm is superb!

Marisa (Trim The Fat) said...

Just found your blog - saw that you're a local (I'm in Garnet Valley)!

Love the eggplant parm recipe! Yum!

Lori said...

Hi Marisa! Good to meet you! I'll be over to your blog in a sec, but I'm glad to meet a local folk! :)