Saturday, June 9, 2012

Eggplant Parmesan

The nutrition on this is going to be tricky, since my husband won't eat vegetarian...SO I had to make meatsauce for him, but I normally would only eat vegetarian sauce (I'm not vegetarian, I just don't like the extra calories usually).  So...I'll break the nutrition down in parts.

First, the eggplant:
  • 1 eggplant
  • 2/3 cup Panko bread crumbs (you won't use it all)
  • 1 egg beater
  • 1 TBSP flour
  • salt, pepper, and seasonings

    My home made sauce (I usually do it WITHOUT the meat):
  • 1 14 oz can diced tomatoes
  • 1 small can tomato sauce
  • 1 TBSP each: garlic powder, minced onion, seasoning salt.
  • 1 tsp: pepper and chili powder
  • (optional) 1 small can mushrooms
  • (optional) 1lb extra lean ground beef
Pasta:  I use 4.5oz Fiber Gourmet reduced calorie pasta to make 3 servings of pasta.   It's 130 calories and 18g of fiber per 2 oz serving! It's good too.

Other optional toppings:
  • Parmesan cheese
  • Mozzarella cheese
  1. Prepare the sauce by placing tomatoes, tomato sauce, and spices in a blender and blending until liquified. Add mushrooms (and/or browned beef.  I trust you know how to brown beef).
  2. Peel and slice eggplant into medallions, then toss slices in a bag with 1 TBSP flour.  Shake well to coat. 
  3. Heat a skillet to medium-high heat and spray with cooking pray.  Also, preheat the oven to 400.
  4. Dip the floured slices in the egg beaters and shake off excess, then dip into the bread crumbs.
  5. A few pieces at a time, brown them on both sides in the skillet, then placed them on a sprayed cookie sheet, and bake for 20 minutes.
  6. Meanwhile, prepare the pasta according to the package directions.
  7. When the eggplant is finished, now is the time when you would (if using mozzarella) melt the mozzarella on top of the pieces.  I use reduced fat slices torn into pieces, then place it back in the still warm oven for a couple of minutes while I got the pasta ready.
  8.  Place the pasta on plates, top with meat (or tomato) sauce, a sprinkle of parmesan, and then the eggplant slices.
  Eggplant only nutrition (makes 3 servings)

Calories: 80
 Fat .5g
Sodium 42g
Potassium 328mg
Carbs 15g
Fiber 4g
Protein 4g

Meat sauce (makes 5 servings). Usually my vegetarian sauce makes 4 servings at about 25 calories each.
Calories 125
Fat 3g
Sat Fat 1g
Cholesterol 52mg
Sodium 252mg
Potassium 108mg
Carbs 3.5g
Fiber 1g
Protein 21g

Pasta (1.5 oz dry). Box serving size is 2oz.
Calories 98
Sodium 90mg
Carbs 31
Fiber 15g
Sugars 1.5
Protein 5g

Total calories with eggplant, meat sauce, pasta, mozzarella, parmesan: 339
Total calories with eggplant, tomato sauce, pasta, mozzarella, parmesan: 229

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