This is what I threw together one night when I had an eggplant on hand that needed to be used. A lot of the measurements are estimates (especially the spices) since I just did what felt (and more importantly TASTED) right to me. Feel free to adjust as needed!
1 TBS grated Parmesan cheese
4 slices whole wheat bread, toasted and processed into crumbs
1/4 c. panko bread crumbs
1 TBS italian seasonings
1 tsp garlic powder
1/4 c. egg whites
1/8 c. milk
1/2 c. shredded mozzarella cheese
5 TBS grated Parmesan cheese
1 (14.5 oz.) can diced tomatoes
1 (14.5 oz.) can tomato sauce
1 TBS tomato paste
1 tsp. dried basil
1 tsp. dried oregano
3 cloves garlic, minced
1/2 tsp. crushed red pepper
1/2 tsp. garlic powder
salt/pepper to taste
1/2 c. chopped onions
Start by slicing the eggplant into 1/2 in. thick pieces. Lay the pieces out on a paper towel and sprinkle with salt. Let rest for approximately 30 minutes (this takes some of the bitterness out of the eggplant).
Meanwhile, create the breading: mix both bread crumbs, cheese, and spices together in a shallow bowl. In a separate bowl combine the milk and egg white.
Then start the sauce. Combine all sauce ingredients in a medium sauce pan and simmer over low heat, stirring occasionnally, while you finish up the rest of the recipe.
Once the eggplant is done resting, blot it with a paper towel. Then, dip each eggplant slice in the milk/egg white mix, pause for a moment to let any excess liquid drip off, then toss in the bread crumb mixture until coated. Place on a baking sheet and bake 10 minutes per side at 425.
While the eggplant bakes, combine the mozzarella and parmesan cheeses in preparation for assembly.
Once the eggplant has baked, allow it to cool for about 10 minutes so it’s easier to work with. Then assemble the sauce, cheeses, and eggplant as follows: Layer a small bit of sauce on the bottom of a non-stick spray coated pan (I used an 8×8 pan). Then layer of half of the eggplant slices, then half of the sauce, then half of the cheese mixture. Repeat with rest of eggplant, rest of sauce, and rest of cheese. Bake at 375- covered for 20 minutes, then uncover for 5 minutes.
NOTE: I used a low calorie wheat bread, fat free mozzarella, and unsweetened original almond breeze when I made this and it came out to roughly 225 calories for 1/4 of the pan.