Get your kids to eat eggplant with this hearty recipe

FIT Staff
Aug 26, 2014

Here is a great way to get anyone to eat eggplant who usually would not.

This recipe can be a little time consuming to make, but it does make two 8-by-8 pans, which will give you two meals, depending on family size.

This time of year brings plenty of local veggies so you could modify this recipe a little bit and fill the inside layer with zucchini, squash, peppers,etc., and turn this into a vegetable lasagna.

Eggplant Parmesan 

2 casseroles, 4 servings each

Ingredients

2 eggplants (about 1 pound each), cut into 12 slices each
1 1/2 teaspoons kosher salt, divided
3/4 cup whole-wheat flour
3/4 cup liquid egg whites
2 1/2 cups fine dry breadcrumbs 
2 tablespoons Italian seasoning, 
4 tablespoons extra-virgin olive oil, divided
 

Cooking Spray

2 28-ounce jars of your favorite pasta sauce

1 1/2 cups shredded part-skim mozzarella cheese, divided
4 tablespoons finely shredded Parmigiano-Reggiano Cheese, divided

Directions

Place two layers of paper towels on a baking sheet or cutting board.

Place half the eggplant slices on the paper towels. Sprinkle with 3/4 teaspoon salt.

Cover with another double layer of paper towels.

Top with the remaining eggplant slices and sprinkle with the remaining 3/4 teaspoon salt.

Cover with another double layer of paper towels. Let stand at room temperature for 1 hour.

Position oven racks in upper and lower positions and place a large baking sheet on each rack to heat; preheat to 425°F.

Blot the eggplant slices with more paper towels. Put flour in one shallow dish, egg whites in another. Combine breadcrumbs and 2 tablespoons Italian seasoning in a third dish.

Dip each slice of eggplant in the flour, shaking off excess. Dip in the egg, letting the excess drip off, then press into the breadcrumbs.

Remove the heated baking sheets from the oven and add 2 tablespoons oil to each, tilting to coat.

Place half the eggplant on each baking sheet, not letting the slices touch. Generously coat the tops with cooking spray.

Bake for 15 minutes. Flip the slices over and continue baking until golden brown, about 15 minutes more.

To assemble: Coat two 8-inch-square baking dishes with cooking spray. Spread 1/2 cup of sauce in each prepared baking dish.

Make a layer of 6 eggplant slices over the sauce. Spread with 1 cup of sauce and sprinkle with 1/4 cup mozzarella. Top with the remaining 6 slices of eggplant, a generous 1 cup sauce, 1/2 cup mozzarella and 2 tablespoons Parmesan.

Nutritional Information (per serving):

Calories: 294

Fat:  14 g

Carbohydrates: 33 g

Cholesterol: 13 mg

Sodium:  459 mg

Protein: 14 g

Fiber: 9 g

Potassium: 716 mg