Overcoming Obesity

Tuesday, February 23, 2010

Cheesy Eggplant Parmesan 172 Calories, 4.71g Fat

Eggplant covered in a zesty tomato sauce and smothered in cheese

1 Medium Unpeeled Eggplant
1/4 cup Whole Wheat Flour
1 cup Private Selection/Kroger Parmesan Herb Panko Crumbs
1/2 Egg Beaters
1 tsp Garlic Powder
1 dash Sea Salt
1 dash Coarse Black Pepper
1 cup Crushed Tomatoes (canned)
1 cup Mozzarella Lowfat Cheese
1 tbsp Italian Seasoning


1.Preheat oven to 375 Degrees. Spray baking sheet with non-stick spray, set to side.

2.Cut ends off of eggplant and cut into round slices approx 1/4 inch thick, set to side.

3.Pour 1/4 cup Whole Wheat Flour into bowl. Pour 1/2 of Egg Beaters into a separate bowl. Pour 1 cup Private Selection (Kroger) Parmesan Herb Panko Crumbs into a separate bowl (If you do not have Parmesan Herb Panko Crumbs, use non seasoned Panko Crumbs and add 2 tbls of Italian Seasoning)

4.Cover one eggplant slice with flour, then dip in egg, shake off excess egg mixture, dip eggplant into panko crumbs and cover well. Place covered eggplant on baking sheet. Repeat until all eggplant covered. Spray Eggplant with non-stick spray.

5.Bake Eggplant for 15 minutes, remove from oven, flip eggplant over, spray with non-stick spray and bake an additional 15 minutes. Meanwhile, pour one cup canned crushed tomato into bowl, add 1 tbsp Italian seasoning, 1 tsp garlic powder, dash of salt, dash of pepper and mix well. Warm mixture in microwave for 3 minutes on medium heat, stir well.

6.Once Eggplant is completely cooked, remove from oven, add 1 spoon of tomato sauce over eggplant and top with mozzarella cheese (use 1 cup lowfat mozzarella cheese evenly over all eggplant) Bake an additional 5 minutes until cheese is melted.

Makes 5 Servings (approx 3 Eggplant Slices per serving)

Let me just say "Oh My Goodness, this is GOOD!" Not only does this satisfy the desires from something packed with crunch, but this zesty and cheesy eggplant, is a great way to mix things up for dinner. Not your ordinary same ol' same ol' when this is served!

This was a great way to mix things up at dinner, we ate this as the main dish and enjoyed a side salad and a small baked yam. What a hit at the dinner table. I really really enjoyed this one!

Two Thumbs Up for Taste and Presentation!

Now here's what were all waiting for:

Calories: 172
Fat: 4.71g
Carb: 21.67g
Fiber: 5.2g
Protein: 13.6g

Weight Watchers: Approximately 3 PTS


  1. Is the nutrition break down per piece or the whole plate? I haven't been big on eggplant in the past, but I'd be willing to give it a shot. Doesn't look too bad! Kinda yummy actually!

  2. Hi, Linds! All I can say is YUM YUM YUM! The Eggplant is not overpowering at all, I think you will like this one. 172 Calories for the entire serving (approx 3 eggplant rings) I enjoyed this with 1 cup of salad and a medium sweet potato and my entire dinner was only 314 calories (even with my salad dressing).

  3. Oh I wish I could say this sounds good but I absolutely loathe eggplant, lol. It's one of the very few veggies I just can't handle. But it LOOKS fantastic!! I'm glad you tried the Panko bread crumbs, too. They really make a difference with the crunch. :)

  4. Loathe the Eggplant, oh man! I guess you can't win them all, LOL! Eggplant can be very bitter if it is not cooked properly, but anywho, to each is own. I am a HUGE fan of Panko, I have cooked with them for years, but usually on very unhealthy foods like stuffed jalepenos covered in sausauge and panko crumbs, oh man... what a hit. I tried a modified version, but it wasnt good enough to publish the recipe. I will keep playing with it, I think I will try to use Tofu Sausauge.. hmmm, we will see, maybe something to play with this weekend.. I will keep you posted :) As always, love the feedback.

    Just an FYI, Eggplant is actually a fruit, like the tomato :) Theres your daily tidbit, LOL!

  5. Eggplant's a fruit??? How interesting!! Still tastes nasty thought, lol.

    Was wondering if you've tried the chicken sausages???? I LOVE them...just had some yesterday that were sun-dried tomato flavor and only 110 cals each. I either eat them wrapped in 1/2 of a 100 whole wheat sandwich thing (there are a lot of brands out ther now), or I cut them up and use them in an egg white scramble for breakfast, or in a pasta dish. I also have a pack in the freezer that is Sweet Italian flavor that are only 100 cals per link. You MUST try them...sooooo good, full of flavor, makes you think you're actually eating real sausage, and you never miss the pork version....a great low calorie option! :)

  6. I was blog hopping and ended up here! This looks really good, I have never tried eggplant, may just try it soon! Looks yummy! I have lost 38 lbs since last April, it is slooowww to come off but I am pleased with my progress. Keep up the good work!