Eggplant Parmesan – Low-Cal

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Servings: 6 Difficulty: Advanced
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A lighter take on the classic Italian comfort dish, featuring tender baked eggplant layers and a rich tomato sauce.
Eggplant Parmesan - Low-Cal recipe image

This low-calorie Eggplant Parmesan delivers all the savory satisfaction of the traditional favorite without the heavy breading or excessive frying. By roasting the eggplant slices in a tangy balsamic and olive oil marinade, you achieve a tender, caramelized texture that absorbs the flavors beautifully. The homemade tomato sauce, simmered with fresh garlic, onions, and basil, provides a vibrant, aromatic backdrop that ties the dish together. It’s a perfect weeknight dinner that feels indulgent yet light, suitable for those watching their calorie intake or simply craving a healthier version of this classic. Serve it warm with a side of crusty bread to soak up the extra sauce.

Eggplant Parmesan - Low-Cal recipe image
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Eggplant Parmesan – Low-Cal

Author: chefs-mate Cooking Method: , , Cuisine: Courses:
Difficulty: Advanced
Servings: 6 Calories: 108.2

Description

This low-calorie Eggplant Parmesan delivers all the savory satisfaction of the traditional favorite without the heavy breading or excessive frying. By roasting the eggplant slices in a tangy balsamic and olive oil marinade, you achieve a tender, caramelized texture that absorbs the flavors beautifully. The homemade tomato sauce, simmered with fresh garlic, onions, and basil, provides a vibrant, aromatic backdrop that ties the dish together. It&# 226;ÂÂs a perfect weeknight dinner that feels indulgent yet light, suitable for those watching their calorie intake or simply craving a healthier version of this classic. Serve it warm with a side of crusty bread to soak up the extra sauce.

Ingredients

Directions

  1. Preheat your oven to 400ðF (200ðC).
  2. Slice the eggplant into 1/2-inch thick rounds.
  3. In a small bowl, whisk together the balsamic vinegar, 1 tablespoon of olive oil, 1/2 teaspoon salt, 1/2 teaspoon sugar, oregano, and ground pepper.
  4. Lightly coat a large baking sheet with vegetable cooking spray.
  5. Brush both sides of the eggplant slices with the vinegar mixture and arrange them in a single layer on the prepared baking sheet.
  6. Bake for 15 minutes, then flip the slices and bake for another 15 minutes, or until fork-tender.
  7. While the eggplant bakes, heat 1 teaspoon of olive oil in a large non-stick skillet over medium-high heat.
  8. Add chopped onions and minced garlic, stirring frequently until softened, about 5 minutes.
  9. Stir in the stewed tomatoes with their liquid, chopped tomatoes, fresh basil, 2 tablespoons of dry white wine, 1/2 teaspoon salt, and 1/4 teaspoon sugar.
  10. Bring the sauce to a boil, then reduce heat to low and simmer uncovered for 10 minutes, stirring occasionally to break up the tomatoes.
  11. Layer half the baked eggplant slices in a baking dish, top with half the sauce, then add shredded mozzarella and grated parmesan cheese.
  12. Repeat with the remaining eggplant, sauce, and cheese.
  13. Bake for 20 minutes until the cheese is melted and bubbly.
  14. Garnish with fresh basil sprigs before serving.

Nutrition Facts

Servings 6

Amount Per Serving
Calories 108.2kcal
% Daily Value *
Total Fat 10.0g16%
Saturated Fat 1.4g7%
Cholesterol 0.0mg0%
Sodium 32.6mg2%
Total Carbohydrate 3.8g2%
Dietary Fiber 0.0g0%
Sugars 3.1g
Protein 0.1g1%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: eggplant, parmesan, italian, low-calorie, healthy, vegetarian, tomato sauce, baked, comfort food, dinner, easy, gluten-free, roasted, basil, garlic, onion, olive oil, balsamic, mozzarella, main course
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