Pantry Raid recipe: Five-star low-fat eggplant Parmesan

Registered dietitian Ruth Frechman wanted to devise a low-fat version of eggplant Parmesan because the dish is a favorite of the Eckerlings. She modified existing recipes and tested a few versions before settling on this one.

Five-star low-fat eggplant Parmesan

Servings: 4 to 6

1 large eggplant

Salt

1 cup white flour

1 teaspoon garlic powder

1 teaspoon onion powder

2 cups unseasoned bread crumbs

3/4 cup of water, divided

2 whole eggs

1/2 cup (or more) canola oil

1 24-ounce jar of pasta sauce

1 cup shredded carrots

1 cup shredded mozzarella cheese

1. Cut the top and bottom off the eggplant and slice crosswise into 1/4 -inch slices. Sprinkle both sides with 1 teaspoon of salt and let stand for about an hour. Rinse under running water and pat dry with paper towels.

2. Preheat oven to 350 degrees.

3. Place flour, garlic powder and onion powder in one medium-size mixing bowl and the bread crumbs in another. In a third bowl, add 1/4 cup water to the two eggs and beat lightly with a fork.

4. Dredge the eggplant slices first in the flour, then in the beaten eggs, then in the bread crumbs. Pour canola oil in a medium- to large-size skillet or frying pan about 1/4 -inch deep and heat to medium-high. Add eggplant slices, cooking a few minutes on both sides until brown. If cooking the eggplant in batches you may need to add more oil to the pan. When done, set eggplant slices aside on a plate.

5. In a medium-size bowl, add the shredded carrots and 1/2 cup water to the tomato sauce and stir to combine. Add a fourth of the sauce to a 9-by-11-inch oven-proof pan and arrange the eggplant slices over it. Cover with the remaining pasta sauce and top with the shredded cheese.

6. Bake uncovered for 30 to 40 minutes, or until the sauce is bubbling and the cheese is golden brown. May be served with whole-grain pasta.