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Pan-Fried Eggplant Parm with Saucy Slaw
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Pan-Fried Eggplant Parm with Saucy Slaw

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05.20.14
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Bite it! Hungry Girl's Pan-Fried Eggplant Parm
HG's Pan-Fried Eggplant Parm with Saucy Slaw

Prince Parm-ing!

We made a multi-serving baked version of this classic dish ages ago, but what if you're dining solo and don't feel like cranking up the oven? No worries -- we've got your back with this new lightened-up recipe!

Prep: 15 minutes
Cook: 25 minutes

Ingredients:
3/4 cup canned crushed tomatoes
3/4 tsp. garlic powder
3/4 tsp. onion powder
2 dashes black pepper
3 cups bagged broccoli cole slaw
1/4 cup plus 2 tbsp. Fiber One Original bran cereal, finely crushed
2 tsp. Italian seasoning
1/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
Two 1/4-inch-thick eggplant slices (cut lengthwise from the center of a medium eggplant, about 7" long), patted dry
1/4 cup shredded part-skim mozzarella cheese
1 tsp. reduced-fat Parmesan-style grated topping
Optional seasonings: salt and additional garlic powder, onion powder, and black pepper

Directions:
Season tomatoes with 1/2 tsp. garlic powder, 1/2 tsp. onion powder, and a dash of black pepper.

Bring a large skillet sprayed with nonstick spray to medium-high heat. Add broccoli slaw and 1/2 cup water. Cover and cook until fully softened, 10 - 12 minutes. Uncover and, if needed, cook and stir until water evaporates, 2 - 3 minutes. Transfer to a microwave-safe bowl, stir in 2/3rds of the seasoned tomatoes, and cover to keep warm.

On a wide plate, mix crushed cereal with Italian seasoning and remaining 1/4 tsp. garlic powder, 1/4 tsp. onion powder, and dash black pepper. If you like, add a dash or two of salt.

Place egg substitute in a wide bowl. One at a time, coat eggplant slices with egg, shake to remove excess, and coat with crumbs.

Re-spray skillet and bring to medium-low heat. Cook coated eggplant until soft on the inside and crisp on the outside, about 4 minutes per side. Top with remaining seasoned tomatoes, and sprinkle with mozzarella cheese. Cover and cook for 2 minutes, or until cheese has melted. Sprinkle with Parm-style topping.

If needed, reheat slaw in the microwave. If you like, stir in additional seasonings. Serve with eggplant!

MAKES 1 SERVING

HG Alternative: Save time by steaming the slaw in the microwave. Place it in a microwave-safe bowl with 2 tbsp. water. Cover and microwave for 3 minutes, or until soft. Drain excess liquid. Stir in 2/3rds of the seasoned tomatoes, and microwave for 1 minute, or until hot. Cover to keep warm!

Serving Size: entire recipe
Calories: 314
Fat: 6.5g
Sodium: 826mg
Carbs: 51g
Fiber: 23.5g
Sugars: 14.5g
Protein: 24g

PointsPlus® value 8*

Fight it! Eggplant Parmesan, Average
Eggplant Parmesan with Spaghetti, Average

Do No Parm…

Conventional logic might suggest that basing a dish around a vegetable would keep calorie and fat counts down. Well, in the case of eggplant Parmesan, logic has failed you. Eggplant acts like a sponge when it gets near oil, soaking up loads of unnecessary fat. Factor in fried breading, oodles of full-fat cheese, and a starchy mountain of pasta... We'll pass. Bread your eggplant using fat-free egg substitute and crushed high-fiber cereal, and cook it in a skillet with nonstick spray! Your eggplant will be gloriously crisp on the outside and deliciously soft on the inside. Then top it off with seasoned canned crushed tomatoes (lower in fat and sodium than tomato sauce) and some part-skim mozzarella. Sauced-up softened broccoli slaw does a bang-up job standing in for pasta. Mangia! It's the guilt-free decadent Italian meal of your dreams.

Serving Size: 1 entrée
Calories: 950
Fat: 51g
Sodium: 1,460mg
Carbs: 89g
Fiber: 10g
Sugars: 15g
Protein: 29g

PointsPlus® value 25*

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CHEW ON THIS:

Today, May 20th, is National Pick Strawberries Day. If personally plucked berries aren't an option, just grab some from the supermarket. Then whip up this five-ingredient treat with less than 100 calories!

Click here for a printable, text-only version of this page.

We may have received free samples of food, which in no way influences whether these products are reviewed favorably, unfavorably, mentioned with indifference, or mentioned at all. Click for more about our editorial and advertising policies.


*The PointsPlus® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe or its manufacturer or developer by Weight Watchers International, Inc., the owner of the PointsPlus® registered trademark.

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