Healthy Eggplant Parmesan

This is a healthy take on traditional eggplant parmesan which is typically greasy and served over pasta. This alternative is healthy, fresh and filling, and you’ll never go back to the regular variety again.

Did you know: When purchasing (or eating) pine nuts, beware of those that are unusually tiny and have an unknown origin, as they can cause what is only known as “Pine Nut Mouth”. It doesn’t affect everyone, but those who are susceptible will have a bitter, chemical taste in their mouth every time they eat for approximately 2 weeks after eating said pine nuts. They suspect nuts generally come from China, but rarely do you ever see that listed on the package. When purchasing pine nuts, try to get those that are imported from Italy. They’re more expensive, but worth the extra cost.

Ingredients:

Olive oil cooking spray

3 large egg whites, lightly beaten

3/4 cup whole-wheat panko or bread crumbs

6 tsp low-fat Parmesan cheese, grated

1 1/2 tsp dried oregano

1 tsp garlic powder

1/4 tsp sea salt

2 globe eggplants (about 2 1/4 pounds total)

1 1/3 cup low sodium veggie broth

1 cup bulgur (or couscous)

2 medium tomatoes (about 14 ounces), cut into large chunks

1 tsp no-salt-added tomato paste

2 cloves garlic

12 large basil leaves, divided

1 cup part-skim, low-moisture mozzarella cheese, shredded

2 tsp pine nuts, toasted

Directions:

Preheat oven to 425 degrees F. Coat 2 rimmed baking sheets with cooking  spray. Set aside.

Place egg whites in a shallow bowl. In another shallow bowl, combine panko, Parmesan, oregano, garlic powder and salt. Trim ends off eggplants and cut each eggplant crosswise into six 3/4-inch slices. One at a time, dip eggplant slices in egg whites, then panko mixture, arranging coated slices on prepared baking sheets. Bake until eggplant is tender and golden brown, about 25 minutes.

Meanwhile, in a medium saucepan over high heat, bring veggie broth to a boil. Stir in bulgur, cover, turn off heat and set aside for 30 minutes. (For couscous: Add couscous to a bowl, pour in boiled veggie broth. Cover with a cloth or large plate, let sit for 10 minutes then fluff with a fork.)

While eggplant is cooking and bulgur is softening, combine tomatoes, tomato paste, garlic and 8 basil leaves in a food processor and pulse to make a chunky sauce. Transfer to a small saucepan over medium heat. Bring to a boil, reduce to a simmer and cook, stirring occasionally, until sauce has thickened slightly, 8 to 10 minutes.

Remove eggplant from oven and preheat boiler. Arrange an oven rack about 8 inches from heating element.

Spoon tomato sauce over eggplant slices, dividing it evenly. Sprinkle mozzarella over tomato sauce, dividing it evenly. Use a spatula to place 6 eggplant slices on top of 6 others, making six 2-slice stacks on 1 baking sheet. Broil until mozzarella is browning on top and melted in the middle, about 3 minutes.