I love eggplant parmesan, but this vegetarian dish is often laden with oil and calories if ordered in restaurants or made traditionally.

So, I came up with this easy eggplant parmesan recipe that slashes calories and fat,yet tastes even better than those greasy versions found in Italian restaurants.

Here’s What You’ll Need

This recipe serves 3 people.

• 1 Large eggplant
• 1 ½ Cups Italian style panko breadcrumbs 
• 1 Cup shredded parmesan cheese
• 2 Eggs
• ½ Teaspoon garlic powder
• ¼ Teaspoon salt
• 1 Jar of your favorite pasta sauce (some for the eggplant and some for your pasta side)
• 2 Teaspoons of olive oil

Now Let’s Make the Healthy Eggplant Parmesan

Step 1:

Wash and slice the eggplant in about 10 slices. In a small bowl beat the egg with the garlic powder and salt. On a plate or paper towel combine 2/3 of the parmesan cheese and the panko breadcrumbs.

Step 2:

Dip a slice of eggplant into the egg mixture and then coat both sides with the panko/ parmesan mixture. Place the coated eggplant on a baking sheet with olive oil lightly brushed or sprayed on the service. Repeat. I place a bit more of the breadcrumb mixture on top of each piece prior to baking.

Tip: I use parchment paper, which allows for even less oil and easy clean-up.

Why use Panko? Panko breadcrumbs give food a light, crispy texture without the need for oil or frying. 

Step 3:

Bake the coated eggplant in a 375° oven for about 40-45 minutes or until the outside is golden brown and the inside is soft.

Step 4:

Remove the tray from the oven and turn on your oven’s broiler. Next, spoon 1 tablespoon of sauce onto each piece and then evenly sprinkle the remainder of the parmesan cheese on each piece. Place the tray under the broiler for about 2-3 minutes until the cheese is bubbly.

Serve!

I like to serve my eggplant parmesan with a healthy spinach pasta and a nice colorful side salad. Sometimes I skip the pasta altogether and just eat 2 servings of the eggplant with my salad!

Save 470 Calories!

I calculated my eggplant parmesan recipe to be around 380 calories per serving. Olive Garden lists their eggplant parmesan at 850 Calories per dinner serving with 35 grams of fat.

Mine would have only about 13 grams of fat!

I believe that with a little creativity, we can still enjoy all the foods we love without worrying about what they will do to our bodies or our waistlines.

Vegetarian Enchilada Pie Recipe

Mexican flavors, yet want to enjoy healthier Mexican food options.

I love this recipe because it is easy to make, it’s healthy, tastes delicious, and serves the whole family.

This recipe is also cheese-free for those that are cutting back on the dairy and saturated fat.

Enchilada Pie Ingredients

• 1 pack of soft corn tortillas
• 1 16 oz. can crushed tomatoes
• 2 cans black beans
• 1 medium onion
• 1 medium red bell pepper
• 2 avocados
• 1 package of enchilada sauce mix
• 3 cups (raw) chopped spinach
• Jalapeños or hot sauce to taste

Directions

1. Make your enchilada sauce using the can of tomatoes, packet of sauce and 1/2 can of water. Set aside and keep hot.

2. Chop your onion, red bell pepper, and then saute’ lightly in a large skillet with a little olive oil. Add black beans and jalapeños or hot sauce. Add spinach at the end to wilt.

3. In a large 9×13 baking dish begin layering the ingredients:

• Some sauce
• Corn tortillas
• Layer of filling
• Layer of sauce
• Tortillas…… and so on. 
• Finish with a layer of tortillas, the rest of the sauce, and arrange sliced avocado’s on top.

4. Bake in a 350° oven for about 30 minutes. (If the ingredients were cold prior to assembling, longer baking time is required.)

Serving Suggestions

I like to serve my enchilada pie with some fresh cilantro and either a tablespoon of greek yogurt or some plain kefir drizzled over the top. A crisp green salad is also a great combination with this vegetarian enchilada pie.

If you love enchiladas, this is a healthy way to enjoy them without all the fat and calories you would find in traditional enchiladas, while greatly increasing their nutrition as well.

Fruit Pizza Dessert

---

Servings: 8-12
Preparation Time: 30 minutes
Total Time: 1 hour

Ingredients

• 1 (18 ounce) package refrigerated sugar cookie dough
• 1 (8 ounce) package cream cheese, softened
• 1 (8 ounce) container frozen whipped topping, thawed
• 2 cups sliced fresh strawberries
• ½ cup white sugar
• 1 pinch salt
• 1 tablespoon cornstarch
• ½ cup orange juice
• 2 tablespoons lemon juice
• ¼ cup water
• ½ teaspoon orange zest

---

Directions

1. Preheat oven to 350° F. Slice cookie dough and arrange on greased pizza pan, overlapping edges. Press dough flat into pan. Bake for 10 to 12 minutes. Allow to cool.
2. In a large bowl, soften cream cheese, then fold in the whipped topping. Spread over cooled crust. You can chill for a while at this point, or continue by arranging the fruit.
3. Begin with strawberries, sliced in half. Arrange in a circle around the outside edge. Continue with fruit of your choice, working towards the middle. If bananas are used, dip them in lemon juice so they don’t darken. Then make a sauce to spoon over fruit.
4. In a saucepan, combine sugar, salt, corn starch, orange juice, lemon juice and water. Cook and stir over medium heat. Bring to a boil, and cook for 1 or 2 minutes, until thickened. Remove from heat, and add grated orange rind. Allow to cool, but not set up. Spoon over fruit. Chill for two hours, then cut into wedges and serve.

.

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Homemade Personal Pizzas

We also made our own personal pizzas with the following ingredients:

• Pizza Dough
• Pizza Sauce
• Mozzarella Cheese
• Sliced Pepperoni
• Sauteed Mushrooms
• Sauteed Peppers
• Crumbly Baco
  n

Tuscan White Bean And Vegetable Soup

Total Time: 60 minutes

Ingredients

• 3 carrots, chopped
• 2-3 celery stalks, chopped
• 2 zucchini, diced
• 2 medium onions, chopped
• 2 garlic cloves, chopped
• 2-3 cups baby spinach
• 2-3 cans of white beans, navy or other small white bean, drained and rinsed
• 8 cups low sodium chicken broth
• (2) 16oz. cans of diced tomatoes
• (1) 18oz. can of no-salt tomato sauce
• 2 tabelspoons of cracked wheat [optional]
• parmesan cheese [optional]
• salt and pepper to taste
• 2 tablespoons of olive oil

---

Directions

1. saute all veggies except spinach until soft in olive oil
2. add tomato products and chicken stock
3. add beans. leave some out (about one cup or more) depending on how many beans you’d like
4. cook on stove for 20 min. or until veggies are tender
5. take an immersion blender and blend just until some of the veggies are smooth
6. but leave a little chunky, don’t puree it
7. add whole beans, chopped baby spinach and cracked wheat (bulgur)
8. simmer for about 20 min.
9. serve with a sprinkle of parmesan cheese

• 1 tablespoon olive oil
• 3 medium leeks, white and light green parts only, rinsed and sliced (about 3 cups)
• 1 garlic clove, minced
• 1 large russet potato, peeled and cubed
• 1 large stalk celery, chopped
• 1/2 teaspoon kosher salt
• 1/2 teaspoon freshly ground black pepper
• 2 cups vegetable broth
• 2 tablespoons tomato paste
• 2 cups milk (any fat content)
• 8 ounces smoked salmon, flaked
• 1/2 cup heavy cream
• 2 tablespoons chives, chopped

1. Heat the olive oil in a large, heavy-bottomed pot over low heat. Add the leeks and garlic and sautéthem for 2 minutes.

2. Add the potato, celery, salt, and pepper and cook over medium heat for about 1 minute, stirring constantly.

3. Add the broth and simmer until the potato is tender, about 15 minutes.

4. Add the tomato paste and milk, then the salmon, and bring the mixture back to a simmer for a few minutes (but don't let it boil, or the milk will separate).

5. As it simmers, stir in the cream.

6. Remove from heat, garnish with the chives, and serve.

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