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Healthy Baked Eggplant Chicken Parmesan

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Protein30.5g

Carbs24.9g

Fat10.1g

Fiber6.4g

Calories313

SERVING SIZE: 211g

YIELDS: 5 servings

Measurement Style:

Ingredients

– 562g eggplant (about 2 eggplants)
– salt (to prepare eggplant)
– 1 egg
– 70g Italian breadcrumbs
– 30g shaved parmesan
– 406g garlic & herb red pasta sauce (any brand will work)
– 90g Kraft creamy melt mozzarella
– 300g baked chicken breast, shredded
– fresh basil to garnish

Instructions

  1. Slice eggplant into slices about 1/4 inch thick. Sprinkle salt generously on each side of eggplant and place on paper towel to set out for about 2 hours. Turn slices after 1 hour and place on a fresh paper towel. This will draw out moisture and bitterness from the eggplant to give the final product the perfect taste and crispiness.
  2. Preheat oven to 350 degrees.
  3. Prepare a dredging station by beating an egg in a bowl and placing breadcrumbs in another bowl.
  4. Rinse eggplant slices thoroughly, then pat dry with paper towels. Spray a baking sheet with nonstick cooking spray.
  5. Coat each eggplant slice with egg, then dip into the breadcrumbs, coating each side. Then, place each slice on baking sheet. You may need a little more egg/breadcrumbs in the bowls than is listed in recipe, however, only about 1 egg and 70g breadcrumbs will be used in actual recipe for macro purposes (extra may be leftover in bowls).
  6. Bake for 20-25 minutes until crispy.
  7. Take eggplant out of the oven and set slices aside on cooling rack.
  8. Now we will assemble the layers in an 8″x8″ baking dish.
  9. Spread 80g tomato sauce on the bottom of baking dish, then add 1/3 of the eggplant slices.
  10. Add 150g shredded chicken and 30g mozzarella on top of eggplant slices, then another layer of eggplant slices.
  11. Spread 80g more tomato sauce on top of eggplant slices, followed by 150g chicken and 30g more mozzarella, then the final layer of eggplant slices.
  12. Spread 246g tomato sauce on the final layer and 30g mozzarella on top of the pasta sauce.
  13. Bake for 20 minutes, then add parmesan on top. Bake for 5-10 more minutes.
  14. Add fresh basil on top to garnish, serve and enjoy!.
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