Eggplant Parmesan Casserole
- 1 1/2 cups Italian-style breadcrumbs
- 1 cup unbleached white flour
- 2 large eggs (use a higher omega-3 brand, if available)
- 1/2 cup egg substitute
- 1/3 cup finely grated Romano or Parmesan cheese
- 2 medium eggplants, tops and bottoms trimmed off, then sliced widthwise into 1/4-inch thick slices
- Olive oil cooking spray (or canola cooking spray)
- 26-ounce can or bottle marinara or garlic and herb spaghetti sauce
- 1 teaspoon dried oregano
- 1 1/3 cups shredded part-skim mozzarella, packed
- Preheat oven broiler. Line two baking sheets with foil and generously coat the foil with cooking spray. Set aside.
- Add breadcrumbs to medium bowl. Add flour to another medium bowl. Add eggs, egg substitute and 1/2 cup of the Romano cheese to a third medium bowl and whisk together to blend well. Arrange the bowls on your kitchen counter in this order: flour, egg mixture, breadcrumbs, then prepared baking sheets.
- Dip each eggplant slice into the flour, then dip into the egg mixture to coat both sides. Then dip it into the breadcrumb mixture to lightly coat both sides. Place on prepared baking sheets, and repeat the process with the remaining eggplant slices. When all the eggplant has been dipped, generously coat their top sides with cooking spray.
- Broil eggplant slices about 6-inches from the heat, watching carefully, until the tops are golden brown (about 3 minutes). Flip slices over, coat with cooking spray, and broil until second side is golden brown (about 2 minutes more). After all the eggplant slices are golden brown, take them out of the oven and turn it down to 375 degrees while you assemble the casserole.
- In a 9 x 9-inch or 2-quart baking dish, spread 1/2 cup marinara over the bottom. Layer one-fourth of the browned eggplant slices to cover the sauce. Top with 2/3 cup of marinara, 1/4 teaspoon oregano, and 1/3 cup mozzarella. Repeat these layers three more times. (If you only have enough eggplant for two more layers, that's perfectly fine).
- Spray one side of a sheet of foil with cooking spray, and cover the casserole with the spray-coated side touching the food (this keeps the cheese from sticking to the foil). Bake for 35 to 40 minutes. Let cool a few minutes. Serve hot.
Per serving: 345 calories, 19 g protein, 35 g carbohydrate, 13 g fat, 4.5 g saturated fat, 93 mg cholesterol, 5 g fiber, 1022 mg sodium. Calories from fat: 35%.
© 2007 Elaine Magee
Last Editorial Review: 1/8/2008