Cheesy Eggplant Parmesan Recipe With Nutrition Data and Calorie Count

Cheesy Eggplant Parmesan

Eggplant covered in a zesty tomato sauce and smothered in mozzarella cheese.

Yields:

5 servings

Prep Time:

10 mins

Cook Time:

35 mins

Meal Type:

Appetizer
Main Dish

Rating:

Ingredients

  • 1/2 cup whole wheat flour
  • 1 tbsp Italian seasoning
  • 1 cup crushed tomatoes
  • 1 dash coarse black pepper
  • 1 dash sea salt
  • 1 tsp garlic powder
  • 1/2 cup real eggs product
  • 1 unpeeled eggplant
  • 1 cup parmesan herb panko bread crumbs
  • 4 oz 2% milk mozzarella cheese

Directions

  • Pre-heat oven to 375° F (190° C). Spray baking sheet with non-stick spray, set to side.
  • Cut ends off of eggplant and cut into round slices approx 1/4" thick, set to side.
  • Pour 1/4 cup whole wheat flour into bowl. Pour 1/2 of egg beaters into a separate bowl. Pour 1 cup of crumbs into a separate bowl.
  • Cover one eggplant slice with flour, then dip in egg, shake off excess egg mixture, dip eggplant into crumbs and cover well. Place covered eggplant on baking sheet.
  • Repeat until all eggplant covered. Spray eggplant with non-stick spray.
  • Bake eggplant for 15 minutes, remove from oven, flip eggplant over, spray with non-stick spray and bake an additional 15 minutes.
  • Meanwhile, pour one cup canned crushed tomato into bowl, add a tablespoon of Italian seasoning, a teaspoon of garlic powder, dash of salt, dash of pepper and mix well. Warm mixture in microwave for 3 minutes on medium heat, stir well.
  • Once eggplant is completely cooked, remove from oven, add a spoon of tomato sauce over eggplant and top with mozzarella cheese. Bake an additional 5 minutes until cheese is melted.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories
Amount Per Serving 192
% Daily Value*
  • Total Fat
    Amount Per Serving 3.81g
    % Daily Value 5%
    • Saturated Fat
      Amount Per Serving 2.038g
    • Trans Fat
      Amount Per Serving 0g
    • Polyunsaturated Fat
      Amount Per Serving 0.086g
    • Monounsaturated Fat
      Amount Per Serving 0.018g
  • Cholesterol
    Amount Per Serving 12mg
    % Daily Value 4%
  • Sodium
    Amount Per Serving 415mg
    % Daily Value 18%
  • Total Carbohydrate
    Amount Per Serving 27.47g
    % Daily Value 10%
    • Dietary Fiber
      Amount Per Serving 6.6g
      % Daily Value 24%
    • Total Sugars
      Amount Per Serving 5.11g
      Includes -g Added Sugars
  • Protein
    Amount Per Serving 13.6g

Nutrients Declaration Requirement

  • Vitamin A
    Amount Per Serving 0mcg
    % Daily Value 0%
  • Vitamin C
    Amount Per Serving 3mg
    % Daily Value 3%
  • Vitamin D
    Amount Per Serving -mcg
    % Daily Value -%
  • Calcium
    Amount Per Serving 1mg
    % Daily Value 0%
  • Iron
    Amount Per Serving 2mg
    % Daily Value 11%
  • Potassium
    Amount Per Serving 258mg
    % Daily Value 5%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutritional advice.

Nutrition summary:

  • Calories 192 KCal
  • Fat 3.81 g
  • Carbs 27.47 g
  • Protein 13.6 g

There are 192 calories in 1 serving of Cheesy Eggplant Parmesan.

How long would it take to burn off 192 KCal?

Basketball

19 minutes

Cycling (10 MPH)

26 minutes

Jogging

15 minutes

Running

13 minutes

Swimming (crawl, moderate pace)

19 minutes

Walking

22 minutes

Weight Training

22 minutes

Values estimated based on person weighing 160 lbs.

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