4 T0 6 SERVINGS LACTO This version has one-fourth the calories and one-ninth the fat as the traditional. In large pot, heat wine over medium heat. Add onion, garlic and bell pepper and cook, stirring often, until vegetables are tender, about 7 minutes. Season with black pepper. Add tomatoes, cover and cook over low hear until they juice, 5 to 10 minutes. Uncover pot, stir in 1/2 teaspoon salt and simmer gently, partially covered, until sauce thickens, about 1 hour. Meanwhile, peel eggplant, then cut crosswise into 1/4-inch slices. Layer in a colander, lightly sprinkling salt between layers. Cover with a plate and set a 2- to 3-pound weight, such as a pot of water, on top. Let sit 30 minutes or longer, then rinse and pat dry. Preheat oven to 350 F. Dip eggplant slices in water or stock, then in bread crumbs until well coated. Spray a large baking sheet with cooking spray and arrange breaded slices on it. Bake about 25 minutes, turn and bake until eggplant is tender and crumbs are crisp, about 10 minutes more. Add fresh herbs to tomato sauce and simmer a few minutes longer. Add a little salt and reserved tomato juice if necessary. Remove from heat. Spray bottom and sides of an 8-inch square baking dish with nonfat cooking spray. Spread a thin layer of sauce on bottom and arrange half the eggplant slices on top. Sprinkle about 1/3 the mozzarella over eggplant, spread on a thick layer of sauce and sprinkle on half the Parmesan. Repeat layers, beginning with eggplant and ending with Parmesan. Bake, covered, until heated through, about 30 minutes. Uncover, then sprinkle on remaining mozzarella and bake until cheese is melted and bubbly, about another 10 minutes. Remove from oven, let stand 5 minutes and serve hot. Per serving: 225 cal., 13g prot.; 7g fat; (3g sat. Fat); 28g carb; 17mg chol; 608mg sod.; 5g fiber. Recipe by: Vegetarian Times, January 1999, page 42
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|Serving Size: 1 Serving (701g)|
|Recipe Makes: 4|
|Calories from Fat: 99 (26%)|
|Amt Per Serving||% DV|
|Total Fat 11g||15 %|
|Saturated Fat 5.9g||29 %|
|Monounsaturated Fat 2.9g|
|Polyunsanturated Fat 1.2g|
|Cholesterol 32.7mg||10 %|
|Sodium 610.1mg||21 %|
|Potassium 1308.3mg||34 %|
|Total Carbohydrate 51.3g||15 %|
|Dietary Fiber 11.3g||45 %|
|Sugars, other 40g|
|Protein 21.9g||31 %|
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Calories per serving: 383
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