Eggplant Parmesan does not need to contain deep-fried eggplant and a lot of cheese. This healthy, satiating recipe eggplant Parmesan has adequate mozzarella among layers of baked eggplant but not high on calories. Take note; do not miss salting the eggplant, particularly if you want to put in the casserole in the freezer. Salting the eggplant helps to take out excess moisture so it will hold up in the freezer much better. You can serve it better with a green salad tossed with red wine vinaigrette.

This recipe can make two 8-by-8-inch casseroles that are about four serving each. You can have one for dinner and then freeze the other one for evenings when you don’t have time to cook for dinner.

Ingredients

• 2 eggplants (about 1 pound each), cut into 12 slices each
• 1 1/2 teaspoons kosher salt, divided
• 3/4 cup whole-wheat flour
• 3/4 cup liquid egg whites or 6 large egg whites
• 2 1/2 cups fine dry breadcrumbs, preferably whole-wheat
• 3 tablespoons Italian seasoning, divided
• 4 tablespoons extra-virgin olive oil, divided
• Olive oil cooking spray
• 2 28-ounce cans crushed tomatoes
• 1 1/2 cups shredded part-skim mozzarella cheese, divided
• 4 tablespoons finely shredded Parmigiano-Reggiano cheese, divided
• Fresh basil for garnish

Preparation

1. Put paper towels, about 2 layers in a baking sheet. Set half of eggplant slices on the paper towels. Dash with ¾ salt. Place on top another 2 layers of paper towels then lace the remaining slices of eggplants and sprinkle ¾ teaspoon of salt. Then cover it with 2 layers of paper towels. Let it stand for about 1 hour at room temperature.
2. Place oven racks in between the upper and lower positions and set a big baking sheet on every rack to heat; preheat the oven to 425°F.
3. Using more paper towels, blot the eggplant slices. In a shallow dish, put flour and egg whites in another dish. Mix 2 tablespoons of Italian seasoning and breadcrumbs in another dish. Dip the eggplant slices in the dish with flour, shaking off excess flour. Then dip it in the egg, and let it drop off the excess, and lastly dip in in the breadcrumbs.
4. Take away the baking sheets that are heated from the oven and put 2 tablespoons of oil on each sheet, and tilting to evenly coat. Set half of the eggplant slices on every baking sheet, and make sure to not let the slices touch. Liberally cover the tops with cooking spray. For 15 minutes, bake it. Flip each slice and go on baking until they are golden brown, around 15 more.
5. Mix together crushed potatoes and the 1 tablespoon of Italian seasoning that was left in a medium bowl.
6. To assemble. With a cooking spray,cover 2 8-inch-square baking dishes. Spread about half cup of tomatoes in every baking dish prepared. Create a layer of eggplant slices of 6 over the sauce. With 1 cup of tomatoes, spread it and sprinkle generously with ¼ cup of mozzarella. With the remaining slices of eggplants, top it over; put a generous cup of tomatoes, half cup of mozzarella and 2 tablespoons of Parmesan.
7. To serve: Bake it until you see that the sauce is bubbling and the cheese is melted, which is around 15 minutes. You can garnish it with basil if you like. To freeze: Let the casserole that is unbaked sit and cool to room temperature. Tightly cover it with heavy-duty foil and then freeze.