Baked Eggplant Parmesan: A Deliciously Low-Point Recipe for Weight Watchers

Introduction

Welcome to the world of guilt-free indulgence with our Baked Eggplant Parmesan recipe! This dish brings all the comfort and satisfaction of traditional eggplant parmesan but with a healthier twist that aligns perfectly with your Weight Watchers (WW) goals. By opting for baking instead of frying, and using light and nutritious ingredients, this recipe provides a low-point, flavorful alternative that doesn’t compromise on taste. Ideal for a hearty dinner or a satisfying lunch, this recipe is sure to become a staple in your WW-friendly meal planning.

Ingredients

  • 2 medium eggplants: Sliced into 1/4-inch rounds. Eggplants are a low-calorie, nutrient-rich vegetable that provides a hearty base for this dish.
  • 1 cup whole wheat panko breadcrumbs: Provides a crunchy coating with fewer points than traditional breadcrumbs. Whole wheat panko adds fiber and nutrients.
  • 1/2 cup grated Parmesan cheese: Use part-skim or reduced-fat Parmesan for fewer points while still adding a rich, savory flavor.
  • 1 cup shredded part-skim mozzarella cheese: Melts beautifully and adds a gooey, cheesy layer to the dish.
  • 2 cups marinara sauce: Opt for a low-sugar, low-sodium marinara sauce to keep the points low while still adding robust tomato flavor.
  • 1 large egg: Beaten. Acts as a binder to help the breadcrumbs adhere to the eggplant slices.
  • 1/4 cup all-purpose flour: Used to coat the eggplant slices before dipping in the egg and breadcrumbs, helping to achieve a crispy texture.
  • 1 tablespoon olive oil: For brushing the eggplant slices to ensure they bake to a golden crisp.
  • 1 teaspoon dried oregano: Adds an aromatic, herby flavor that complements the tomato sauce.
  • 1 teaspoon dried basil: Enhances the Italian flavors in the dish.
  • Salt and pepper to taste: Essential for seasoning the eggplant and bringing out the flavors.

Instructions

  1. Preheat the Oven: Start by preheating your oven to 400°F (200°C). Line two baking sheets with parchment paper to prevent sticking and make cleanup easier.
  2. Prepare the Eggplant: Slice the eggplants into 1/4-inch thick rounds. To reduce bitterness and help with the texture, sprinkle the slices with a bit of salt and let them sit for about 30 minutes. This process draws out excess moisture and bitterness. After 30 minutes, rinse the eggplant slices under cold water and pat them dry with paper towels.
  3. Prepare the Coating Stations: Set up a breading station with three shallow dishes. In the first dish, place the all-purpose flour. In the second dish, beat the large egg. In the third dish, combine the whole wheat panko breadcrumbs, grated Parmesan cheese, dried oregano, and dried basil.
  4. Coat the Eggplant: Dredge each eggplant slice in the flour, ensuring it is evenly coated. Shake off any excess flour. Next, dip the slice into the beaten egg, allowing any excess to drip off. Finally, coat the eggplant slice with the breadcrumb mixture, pressing lightly to adhere.
  5. Arrange on Baking Sheets: Place the coated eggplant slices in a single layer on the prepared baking sheets. Lightly brush each slice with olive oil to promote even browning and crispiness.
  6. Bake the Eggplant: Bake the eggplant slices in the preheated oven for 20-25 minutes, flipping halfway through, until they are golden brown and crispy.
  7. Prepare the Marinara Sauce: While the eggplant is baking, warm the marinara sauce in a saucepan over low heat. This allows the flavors to meld together and ensures that the sauce is hot when assembling the dish.
  8. Assemble the Dish: In a 9×13-inch baking dish, spread a thin layer of marinara sauce on the bottom. Arrange a layer of baked eggplant slices on top of the sauce. Spoon more marinara sauce over the eggplant, and sprinkle a portion of the shredded mozzarella cheese on top.
  9. Repeat Layers: Continue layering the eggplant slices, marinara sauce, and mozzarella cheese until all ingredients are used, finishing with a layer of cheese on top.
  10. Bake the Parmesan: Cover the baking dish with aluminum foil and bake in the preheated oven for 20 minutes. Remove the foil and bake for an additional 10 minutes, or until the cheese is melted and bubbly, and the sauce is heated through.
  11. Cool and Serve: Allow the Baked Eggplant Parmesan to cool slightly before serving. This resting time helps the layers set and makes it easier to slice and serve.

Nutritional Information

  • Serving Size: 1/8 of the recipe
  • Calories: 230
  • Total Fat: 10 grams
  • Saturated Fat: 3 grams
  • Cholesterol: 35 mg
  • Sodium: 550 mg
  • Total Carbohydrates: 25 grams
  • Dietary Fiber: 7 grams
  • Net Carbs: 18 grams
  • Protein: 15 grams

Weight Watchers (WW) SmartPoints

  • SmartPoints: 6 (per serving)

Additional Tips and Information

  • Eggplant Preparation: For best results, ensure the eggplant slices are well-drained and dry before coating. Excess moisture can lead to sogginess.
  • Breadcrumb Alternatives: If whole wheat panko is unavailable, you can use crushed pork rinds or a blend of almond flour and seasoning as a low-carb alternative. These substitutes will vary the points slightly but can still be part of a WW-friendly plan.
  • Marinara Sauce: Check the labels on store-bought marinara sauces for added sugars. Opt for sauces with minimal ingredients and low sodium to keep your recipe within WW guidelines. Alternatively, you can make your own sauce using tomatoes, herbs, and spices.
  • Storage and Reheating: Store any leftovers in an airtight container in the refrigerator for up to 4 days. Reheat in the oven at 350°F (175°C) for 10-15 minutes to maintain the crispy texture. You can also freeze portions of the dish for up to 3 months. To freeze, wrap tightly and store in freezer-safe containers.
  • Serving Suggestions: This Baked Eggplant Parmesan pairs wonderfully with a fresh side salad or steamed vegetables. You can also serve it with a side of whole wheat pasta or a small portion of quinoa for a more filling meal.
  • Health Benefits: Eggplants are a good source of dietary fiber, vitamins, and antioxidants. Baking instead of frying reduces the calorie and fat content, making this dish a healthier choice while still delivering a satisfying taste.
  • Dietary Considerations: This recipe is suitable for those on a WW plan and can be adjusted further based on your dietary needs. If you need to reduce sodium or fat further, consider using low-fat cheese or reducing the amount of cheese used.

Enjoy this Baked Eggplant Parmesan as a flavorful and satisfying meal that supports your Weight Watchers journey. With its comforting layers and rich flavors, it’s a delicious way to enjoy a classic Italian dish while staying on track with your wellness goals.