• Easy vegetarian ideas: Eggplant Parmesan from ONIE

Eggplant Parmesan

Time: 60 minutes
Servings: 8
This hearty eggplant dinner recipe is a delicious vegetarian classic.
Rating:

Ingredients

  • 1 Tbsp olive oil
  • 1 (14.5 oz) can no-salt-added diced tomatoes, undrained
  • 1 (8 oz) can no-salt-added tomato sauce
  • 1 lemon, juiced
  • 1/4 cup Italian seasoning, divided
  • 4 tsp garlic powder, divided
  • 25 multigrain saltine crackers, crushed
  • 1 Tbsp onion powder
  • 1 1/2 tsp pepper        
  • 1 cup whole-wheat flour                                                        
  • 4 large eggs, whisked
  • 1 large eggplant, thinly sliced
  • Non-stick cooking spray
  • 1/2 cup shredded part-skim mozzarella cheese

Preparation

  1. Preheat oven to 350°F. 
  2. In a saucepan, heat oil over medium-high. Add tomatoes, tomato sauce, lemon juice, 2 Tbsp Italian seasoning & 2 tsp garlic powder.  Reduce heat & simmer, stirring occasionally. 
  3. Meanwhile, in a small bowl, mix crackers, remaining garlic powder & Italian seasoning, onion powder & pepper.
  4. Place flour, whisked eggs & cracker mixture each in separate bowls.  Coat eggplant in flour, dip in egg & cover in cracker mixture. 
  5. Cover a large baking sheet with foil & lightly coat with cooking spray. Put eggplant on sheet & lightly cover with cooking spray. Bake 30-40 minutes, or until golden brown. 
  6. Top with tomato sauce & cheese. Serve immediately.

 


Tips

Search for no-salt-added or low sodium canned products to lower sodium content in this meal!

Nutrition Facts

8 servings per recipe
Serving size (220g)
Amount per serving
Calories
220
% Daily Value*
Total Fat 8g 10%
    Saturated Fat 2.5g 13%
    Trans Fat 0g  
Cholesterol 100mg 33%
Sodium 190mg
8%
Total Carbohydrate 29g 11%
    Dietary Fiber 5g 18%
    Total Sugars 6g  
Includes 0g Added Sugars
0%
Protein 9g  
Vitamin D 1mcg 6%
Calcium 104mg 8%
Iron 2mg 10%
Potassium 563mg 10%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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