Author: Duke Diet and Fitness Center Cookbook, Spring '05 Cookbook By Duke University Diet & Fitness Center
Recipe type: Entrees
The homemade marinara sauce is the key to making this dish delicious. Low fat; Low cholesterol; Low sodium.
- Marinara Sauce:
- 4 cups onion, chopped
- 2 tablespoons minced garlic
- 8 tablespoons olive oil
- 12 cups canned whole tomato, drained, then pureed
- 8 cups canned whole tomato with juice, pureed
- 3½ tablespoons dried basil
- 1 tablespoons black pepper
- 2 tbsp. sugar
- ½ teaspoon lemon pepper
- ½ teaspoon fennel
- ½ teaspoon red wine
- Ingredients for Eggplant Parmigiana:
- 2 lbs. Eggplant
- ¼ cup Parmesan cheese, grated
- ½ lb. mozzarella cheese, part-skim
- ½ cup All-purpose white flour
- 2 whole eggs
- ½ cup skim milk
- 1 tablespoon Parmesan cheese, grated
- 1 cup dry breadcrumbs
- 4½ cups marinara sauce
- Marinara Sauce:
- In pot, heat oil and sauté onion.
- Add garlic and stir until fragrant (about 30 seconds).
- Add tomatoes, and rest of ingredients.
- Simmer gently over low heat about 45 minutes, stirring occasionally.
- Instructions for Eggplant Parmigiana:
- Preheat oven to 325ºF.
- Peel eggplant and evenly slice cross ways ¼ inch thick.
- Mix together eggs, ½ cup milk and 1 tbsp. Parmesan cheese into a batter.
- Dredge eggplant slice in batter and coat with breadcrumbs.
- Place into a cookie sheet or flat baking pan sprayed with vegetable spray or lined with parchment paper.
- Place pan into oven for 15 - 20 minutes or until golden brown and a little crisp.
- Using a 9 X 12 baking pan, cover bottom lightly with sauce.
- Add a layer of the baked eggplant slices and cover with sauce.
- Sprinkle lightly with grated Parmesan cheese and mozzarella cheese.
- Repeat layers and finish with marinara sauce, Parmesan cheese and mozzarella cheese.
- Place in a 350ºF oven for 20 - 30 minutes.
*The Duke Diet and Fitness Center's meals are low in calories, fat and sodium, but high in taste. The Center's meals have a daily total of approximately 1,500 mg of sodium. The USDA 2005 dietary guidelines for Americans is to consume less than 2,300 mg of sodium.
Calories: 310 Fat: 12g Carbohydrates: 35g Sodium: * Fiber: 0g Protein: 18g Cholesterol: 0mg