Hi Fit Friends

In an effort to have a more plant based diet I have been trying to find fun easy dinners to cook. Then it came to me eggplant Parmesan is classic and easy…. Oh, but the calories, lots of cheese,and its fried YIKES! I made a lighter and still really yummy dish that was easy and under 300 cals per serving. I added a side dish of garlicky green beans to round out the meal! I won’t lie I had some red wine too but I think I deserved it for a job well done!! Enjoy!

Serving Size: 2 eggplant sandwiches

Makes: 4-6 servings


2 Eggplants
Lowfat Mozzarella
2 cans Diced Tomatoes
Tomato paste

1/2 cup of wine dry white or red

1 1/2 cup Panko
1/2 cup Egg white




salt and pepper to taste


Preheat Broiler 500 degrees. Slice 1/4 in rounds of Eggplant.Spray baking pan with cooking spray.

Place Dip eggplant in the egg white and then dredge in the panko til covered on both sides. Place finished pieces on baking pan and place in broiler 3 min on each side til crust is browned. Flip pieces over and repeat 3 minutes until golden brown.

Once all pieces have been browned sprinkle a little cheese on top and place another piece on top of that making an eggplant sandwich!

To make the sauce: Medium High Heat, In a medium pan, mix the diced tomatoes (I like to use the ones with onion and seasoning in it), tomato paste, wine, parsley, oregano, garlic, salt and pepper. Reduce for 20 min until thickens.



Turn oven to 375. Place some sauce in the bottom of the baking dish. Place the eggplant sandwiches in the sauce, top with a little extra mozzarella and a little more sauce .. I try not to cover it completely to maintain the crispness of the panko!! Bake for 15-20 min or until cheese has melted and is golden brown and delicious!! Plate with a yummy green side (I like garlic green beans!) and Nom Nom Fit Friends!!

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