Healthy Eggplant Parmesan

Gayle Guyardo August 8, 2012 0
Healthy Eggplant Parmesan

Talk about a dish that could stand to lose a few: The Italian-American favorite of eggplant, tomato sauce, and cheese—spelled variously “Parmesan,” “parmigian,” or “parmigiana”— knows no nutritional boundaries. Fried-eggplant goodness is buried under piles of gooey cheese, with the tangy counterpoint of the tomato. It’s delicious, but a serving has enough saturated fat and almost enough sodium for a whole day.

To walk this recipe back, we dredge eggplant slices in crispy, whole-wheat panko, then bake them to crunchy, meaty perfection. Leaner part-skim ricotta is jazzed up with garlic, crushed red pepper, basil, and cheese. Some thinly sliced mozzarella stretches our cheese budget, while gourmet jarred pasta sauce streamlines the method. This tasty casserole loses the heaviness, not to mention the grease, of the old standard. You’ll have room for dessert.


1,053 calories per serving
30.4 grams saturated fat
1,965 milligrams sodium
Deep-fried eggplant
4+ pounds cheese


318 calories per serving
8.2 grams saturated fat
655 milligrams sodium
Baked breaded eggplant
Whole-wheat panko
1 3/4 pounds cheese

Source: Kathy Kitchens Downie, RD, From the September 2010 Issue of Cooking Light.

Comments are closed.