Low-Fat Eggplant Parmesan
A flavorful low-fat eggplant Parmesan featuring baked eggplant slices topped with fresh tomato and basil, perfect for a healthy Italian-inspired vegetarian meal.
Ingredients
- 3 Tbsp. balsamic vinegar ⓘ
- 1 Tbsp. plus 1 tsp. olive oil ⓘ
- salt ⓘ
- 3/4 tsp. sugar, divided ⓘ
- 1/2 tsp. oregano ⓘ
- 1/2 tsp. freshly ground pepper ⓘ
- 1 large eggplant (1 1/2 lb.), cut into 1/2-inch thick slices
- 1 c. chopped onions ⓘ
- 1 1/2 tsp. minced garlic ⓘ
- 4 Tbsp. dry white wine, divided ⓘ
- 1 (14 1/2 or 16 oz.) can stewed tomatoes ⓘ
- 1 c. seeded, chopped tomato ⓘ
- 1/4 c. chopped fresh basil ⓘ
- 4 oz. shredded part-skim Mozzarella cheese, divided ⓘ
- 1 Tbsp. grated Parmesan cheese ⓘ
- basil sprigs (for garnish) ⓘ
Instructions
- Preheat oven to 400°F.
- Combine balsamic vinegar, 1 tablespoon olive oil, 1/2 teaspoon salt, 1/2 teaspoon sugar, oregano, and pepper in a bowl.
- Coat a large cookie sheet with vegetable cooking spray.
- Brush both sides of eggplant slices with the vinegar mixture and arrange in a single layer on the cookie sheet.
- Bake the eggplant slices for 15 minutes per side or until fork-tender.
- In a large nonstick skillet, cook chopped onions, minced garlic, 1 teaspoon olive oil, and 2 tablespoons white wine over medium-high heat for 45 to 50 minutes, stirring occasionally.
Tips & Substitutions
To enhance flavor, consider adding a pinch of red pepper flakes to the balsamic mixture for a spicy kick. If you prefer a lighter option, swap part-skim Mozzarella for a dairy-free cheese or omit it entirely. For a quicker prep, use pre-sliced eggplant found in the produce section. This dish also complements well with a side salad or crusty bread.
Serving Suggestions
Serve the Low-Fat Eggplant Parmesan with a side of whole grain pasta, as it pairs beautifully with Cheesy Baked Ziti And Vegetables. Garnish with fresh basil sprigs for added color and flavor. This dish is also fantastic with a light arugula salad drizzled with lemon vinaigrette, making it a satisfying vegetarian meal.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place the portions in a preheated oven at 350°F for about 15-20 minutes until warmed through, or microwave for 1-2 minutes. This keeps the eggplant tender without making it soggy.
Nutrition & Diet Analysis (per serving)
Each serving of Low-Fat Eggplant Parmesan contains roughly 308 calories, with 12g protein, 37g carbohydrates, and 12g fat. It is an excellent source of iron (166% of the Daily Value), calcium (64% of the Daily Value), and dietary fiber (52% of the Daily Value), and a good source of vitamin C. Note that it is relatively high in sodium, at 741mg per serving (32% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use other vegetables instead of eggplant?
Absolutely! Zucchini or portobello mushrooms can be great substitutes for the eggplant, providing a similar texture and flavor profile. Just adjust the baking time as needed, since different vegetables may cook faster or slower.
Is there a way to make this gluten-free?
Yes, this recipe is naturally gluten-free. Just ensure that any canned tomatoes or other packaged ingredients are labeled gluten-free. You could also serve it over gluten-free pasta or quinoa for a delicious meal.
How can I make this dish spicier?
To add heat, include crushed red pepper flakes to the balsamic vinegar mixture. You can also layer in some sliced jalapeños between the eggplant layers or sprinkle hot Italian sausage for a meatier option. Adjust the amount to your desired spice level.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).