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
food 032
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
food 061

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?