Eggplant Parmesan with Bulgur and Pine Nuts

This recipe comes courtesy of the Sept/Oct Clean Eating Magazine.  It’s a total winner and works as leftovers the next day! (editors note: please excuse the small dark kitchen!)

  • olive oil cooking spray
  • 3 large egg whites lightly beaten
  • 3/4 cup whole wheat panko bread crumbs
  • 6 T low fat Parmesan Cheese, grated
  • 1 1/2 tsp dried oregano
  • 1 t garlic powder
  • 1/4 tsp sea salt
  • 2 globe eggplants( 2 1/4 lb total)
  • 1 1/2 cup low sodium chicken broth
  • 1 cup bulgur
  • 2 medium tomatoes cut into large chunks (about 14 ozs)
  • 1 tbsp no salt added tomato paste
  • 2 cloves garlic
  • 12 large basil leaves, divided
  • 1 c part skim, low moisture mozzarella cheese, shredded
  • 2 T pine nuts, toasted

1: Preheat oven to 425 F.  Coat 2 rimmed baking sheets with cooking spray.  Set aside

2. Place egg whites in a shallow bowl.  In another shallow bowl, combine panko, Parmesan, oregano, garlic powder and salt.

3. Trim ends off eggplants and cut each eggplant crosswise into 6 3/4 inch slices.

4. One at a time, dip eggplant slices in egg whites, then panko mixture
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5. Arrange coated slices on prepared baking sheets. Bake until eggplant is tender and golden brown, about 25 minutes.

6. Meanwhile, in a medium saucepan over high heat, bring chicken broth to a boil.  Stir in bulgur, cover, turn off heat and set aside for 30 minutes.

7. While eggplant is cooking and bulgur is softening, combine tomatoes, tomato paste, garlic and 8 basil leaves in a food processor and pulse to make it a chunky sauce. 

8.Transfer to a small saucepan over medium heat.  Bring to a boil, reduce to a simmer and cook, stirring occasionally, until sauce has thickened slightly, 8 to 10 minutes.

9. Remove eggplant from oven (at the end of the 25 minutes) and preheat broiler.  Arrange an oven rack about 8 inches from heating element

10. Spoon tomato sauce over eggplant slices, dividing it evenly.

11. Sprinkle mozzarella over tomato sauce, dividing it evenly
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12. Use a spatula to place 6 eggplant slices on top of 6 others, making 6 2 slice stacks on 1 baking sheet.

13. Broil until mozzarella is browning on top and melted in the middle, about 3 minutes.

14. Meanwhile, chop or thinly slice remaining 4 basil leaves.  Stir basil and pine nuts into bulgur. 

Serve alongside Eggplant Parmesan.


What is your favorite healthy take on a not traditionally healthy recipe?


Lucrecia said...

That sounds so good! I'm going to have to try it.

TJ said...

I made this a couple of weeks ago- however I never follow all of the directions. lol No bulgar with mine- and I used a low fat marinara sauce from Trader Joes. I CHEAT! lol

:) It was delicious though- and on the MAKE again list! :)

Ruth Rogers said...

oh wow! This looks great!

The Amazing Shrinking Girl said...

OMG I'm trying this recipe this weekend! thanks!

Heavenly Housewife said...

Absolutely beautiful recipe. I love it that its healthy. I've bookmarked it.

qutins said...

i love eggplants and this recipe reminds me of a deconstructed moussaka without the bechamel sauce. Looks yummy, ty for the recipe :)

Frenchie said...

If this is fat buster food, I need to start eating healthier. This sounds amazing.

Sylvia said...

WoW! I have failed miserably with eggplant but with all the suggestions and tips on here I think I could finally have a breakthrough! And I love love love pine nuts on anything. Just a little roasted.. they are fantastic. Kudos.
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