Eggplant is part of the nightshade family of vegetables. While some purport that nightshades should be avoided due to some of the plant compounds found in them that help to defend the plants against insects, there is little evidence that these compounds are toxic to humans, especially if the vegetables are fully ripened. As far as nutrition goes, eggplant provides some plant protein, fiber, vitamins and minerals. Together with the antioxidants in eggplant, this nightshade vegetable has been linked with a lower risk of heart disease and cancer and better blood sugar control.

Is cheese good for you?

While cheese does have saturated fat, it may not be as harmful as other types of saturated fat. There is even evidence that including cheese in your eating plan might not increase your risk of heart disease. Cheese provides protein and calcium, and delivers probiotics for a healthy gut and mouth.

Is this dish vegetarian friendly?

Yes, as long as you eat dairy and eggs, this dish is appropriate for a vegetarian eating plan.

How do you make eggplant parmesan healthy?

Skip the frying. That crispy crust on the eggplant is usually the result of breading and frying eggplant slices in oil. We love that crispy crust, and we take a different approach to achieve the same results. We bread our eggplant slices then spray them with cooking spray and bake them in the oven instead of frying them in the pan. Cooking spray distributes a light coating of oil evenly over the eggplant slices and doesn't soak up into the eggplant itself. This gets the breading nice and crispy, but slashes fat and calories. Jazz up the tomato sauce. Tomato sauce is essential to a good eggplant Parmesan and you need plenty of it to keep the eggplant moist as it bakes. Tomato sauce can be high in sodium, which can lead to high blood pressure, so we opt for no-salt-added tomato sauce in our eggplant Parmesan. (Check out more ways to slash sodium in your diet here.) To boost the flavor we add fresh basil, garlic and crushed red pepper to the sauce so you won't miss the salt. Use a combination of flavorful cheeses. Mozzarella gives eggplant Parmesan that ooey-gooey melted cheese factor. We use part-skim mozzarella cheese instead of whole-milk mozzarella. It provides a silky, texture but keeps saturated fat to a minimum. Since we saved on sodium by using no-salt-added tomato sauce, we can boost the flavor of our cheese layer by adding Parmesan cheese to the mix. Parmesan adds salt where it counts, providing a rich and savory flavor throughout.

EatingWell's Eggplant Parmesan

Name: EatingWell's Eggplant Parmesan
Cook time: 20 min
Total time: 45 min
Ingredients: Canola or olive oil cooking spray; 2 large eggs; 2 tablespoons water; 1 cup panko breadcrumbs; 0.75 cup grated Parmesan cheese, divided; 1 teaspoon Italian seasoning; 2 medium eggplants (about 2 pounds total), cut crosswise into ¼-inch-thick slices; 0.5 teaspoon salt; 0.5 teaspoon ground pepper; 1 (24 ounce) jar no-salt-added tomato sauce; 0.25 cup fresh basil leaves, torn, plus more for serving; 2 cloves garlic, grated; 0.5 teaspoon crushed red pepper; 1 cup shredded part-skim mozzarella cheese, divided

Cook Time:

20 mins

Active Time:

25 mins

Total Time:

45 mins

Servings:

6

Yield:

6 servings

Nutrition Profile:

Bone-Health Healthy Aging Healthy Immunity High-Fiber Vegetarian Low-Calorie

Jump to Nutrition Facts

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Ingredients

Canola or olive oil cooking spray
2 large eggs
2 tablespoons water
1 cup panko breadcrumbs
¾ cup grated Parmesan cheese, divided
1 teaspoon Italian seasoning
2 medium eggplants (about 2 pounds total), cut crosswise into ¼-inch-thick slices
½ teaspoon salt
½ teaspoon ground pepper
1 (24 ounce) jar no-salt-added tomato sauce
¼ cup fresh basil leaves, torn, plus more for serving
2 cloves garlic, grated
½ teaspoon crushed red pepper
1 cup shredded part-skim mozzarella cheese, divided

Directions

Position racks in middle and lower thirds of oven; preheat to 400°F. Coat 2 baking sheets and a 9-by-13-inch baking dish with cooking spray.
Whisk eggs and water in a shallow bowl. Mix breadcrumbs, 1/4 cup Parmesan and Italian seasoning in another shallow dish. Dip eggplant in the egg mixture, then coat with the breadcrumb mixture, gently pressing to adhere.

Photographer Victor Protasio, Food Stylist Jennifer Wendorf, Prop Stylist Julia Bayless
Arrange the eggplant in a single layer on the prepared baking sheets. Generously spray both sides of the eggplant with cooking spray. Bake, flipping the eggplant and switching the pans between racks halfway, until the eggplant is tender and lightly browned, about 30 minutes. Season with salt and pepper.

Photographer Victor Protasio, Food Stylist Jennifer Wendorf, Prop Stylist Julia Bayless
Meanwhile, mix tomato sauce, basil, garlic and crushed red pepper in a medium bowl.

Photographer: Jen Causey, Prop Stylist: Julia Bayless, Food Stylist: Chelsea Zimmer
Spread about 1/2 cup of the sauce in the prepared baking dish. Arrange half the eggplant slices over the sauce. Spoon 1 cup sauce over the eggplant and sprinkle with 1/4 cup Parmesan and 1/2 cup mozzarella. Top with the remaining eggplant, sauce and cheese.

Photographer Victor Protasio, Food Stylist Jennifer Wendorf, Prop Stylist Julia Bayless
Bake until the sauce is bubbling and the top is golden, 20 to 30 minutes. Let cool for 5 minutes. Sprinkle with more basil before serving, if desired.

Photographer Victor Protasio, Food Stylist Jennifer Wendorf, Prop Stylist Julia Bayless

Frequently Asked Questions

Is eggplant healthy?

Eggplant is part of the nightshade family of vegetables. While some purport that nightshades should be avoided due to some of the plant compounds found in them that help to defend the plants against insects, there is little evidence that these compounds are toxic to humans, especially if the vegetables are fully ripened. As far as nutrition goes, eggplant provides some plant protein, fiber, vitamins and minerals. Together with the antioxidants in eggplant, this nightshade vegetable has been linked with a lower risk of heart disease and cancer and better blood sugar control.
Is cheese good for you?

While cheese does have saturated fat, it may not be as harmful as other types of saturated fat. There is even evidence that including cheese in your eating plan might not increase your risk of heart disease. Cheese provides protein and calcium, and delivers probiotics for a healthy gut and mouth.
Is this dish vegetarian friendly?

Yes, as long as you eat dairy and eggs, this dish is appropriate for a vegetarian eating plan.
How do you make eggplant parmesan healthy?

Skip the frying. That crispy crust on the eggplant is usually the result of breading and frying eggplant slices in oil. We love that crispy crust, and we take a different approach to achieve the same results. We bread our eggplant slices then spray them with cooking spray and bake them in the oven instead of frying them in the pan. Cooking spray distributes a light coating of oil evenly over the eggplant slices and doesn't soak up into the eggplant itself. This gets the breading nice and crispy, but slashes fat and calories.

Jazz up the tomato sauce. Tomato sauce is essential to a good eggplant Parmesan and you need plenty of it to keep the eggplant moist as it bakes. Tomato sauce can be high in sodium, which can lead to high blood pressure, so we opt for no-salt-added tomato sauce in our eggplant Parmesan. (Check out more ways to slash sodium in your diet here.) To boost the flavor we add fresh basil, garlic and crushed red pepper to the sauce so you won't miss the salt.

Use a combination of flavorful cheeses. Mozzarella gives eggplant Parmesan that ooey-gooey melted cheese factor. We use part-skim mozzarella cheese instead of whole-milk mozzarella. It provides a silky, texture but keeps saturated fat to a minimum. Since we saved on sodium by using no-salt-added tomato sauce, we can boost the flavor of our cheese layer by adding Parmesan cheese to the mix. Parmesan adds salt where it counts, providing a rich and savory flavor throughout.

Originally appeared: EatingWell Magazine, September/October 1995; October 2020 30th Anniversary

Nutrition Facts (per serving)

241	Calories
9g	Fat
28g	Carbs
14g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 1 1/2 cups
Calories 241
% Daily Value *
Total Carbohydrate 28g	10%
Dietary Fiber 6g	21%
Total Sugars 9g
Protein 14g	28%
Total Fat 9g	12%
Saturated Fat 4g	20%
Cholesterol 83mg	28%
Vitamin A 1228IU	25%
Vitamin C 45mg	50%
Folate 85mcg	21%
Sodium 553mg	24%
Calcium 209mg	16%
Iron 2mg	11%
Magnesium 53mg	13%
Potassium 761mg	16%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Additional reporting by

Carrie Myers, M.S.

and

Hilary Meyer

EatingWell's Eggplant Parmesan

Ingredients

Directions

Frequently Asked Questions

Nutrition Facts (per serving)

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