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EGGPLANT PARMESAN

eat 5 to 9 a day

Serves 4.
Each serving equals four 5 A Day servings.

Ingredients

    • 2 egg whites
    • 2½ lbs eggplant, peeled and cut crosswise into 1/4"-thick slices
    • 1/2 cup plain dried bread crumbs
    • Olive oil spray
    • 1 cup tomatoes, chopped with their juice
    • 1/4 cup chopped fresh basil or 1 tsp dried
    • 1/2 tsp black pepper
    • 1 cup shredded part-skim mozzarella cheese (about 4 oz)
    • 1/4 cup grated Parmesan cheese
    • 4 cloves garlic
    • 1/2 cup onion, chopped
     

Directions

Preheat the oven to 400°F. Line baking sheet with foil. Spray foil with nonstick cooking spray.

In a shallow dish, beat the egg whites and 2 Tbsps of water until foamy.

Dip eggplant into egg whites, then into bread crumbs, pressing crumbs into eggplant.

Place eggplant on prepared baking sheet and spray oil over eggplant slices.

Bake 30 minutes, turning eggplant over after 20 minutes, until golden brown and cooked through.

Sauté the onions and garlic with oil spray.

In a medium bowl, stir together tomatoes and their juice, basil, salt, pepper, garlic, and onions.

Spoon 3 Tbsps of tomato mixture into bottom of 9" square glass baking dish.

Place half of eggplant over sauce; spoon half of remaining tomato mixture over eggplant; and sprinkle half of mozzarella on top.

Repeat with remaining eggplant, tomato mixture, and mozzarella.

Sprinkle Parmesan on top and bake for 20 minutes, or until eggplant is piping hot and sauce is bubbly.
 

Nutritional analysis per serving:
Calories 274, Fat 6g, Calories from Fat 20%, Protein 18g, Carbohydrates 35g, Cholesterol 20mg, Fiber 8g, Sodium 427mg.
 

CDC.gov - 5 a Day
 

 

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