OVEN-BAKED EGGPLANT PARMESAN

For eggplant:

1 teaspoon olive oil

3 egg whites, lightly beaten

3 tablespoons fat-free milk

1 cup panko crumbs

3 tablespoons all-purpose flour

1/2 teaspoon Italian seasoning

1 medium eggplant (about 12 ounces), cut into 12 (3/8-inch) slices

For chunky tomato-basil sauce:

1 teaspoon olive oil

1 onion, chopped

2 cloves garlic, minced

1 cup sliced mushrooms

1 (14.5-ounce) can no-salt-added whole tomatoes

1 (8-ounce) can no-salt-added tomato sauce

1 cup chopped, peeled and seeded tomatoes

1/4 cup chopped fresh basil

1/2 teaspoon salt

2 tablespoons shredded Parmesan cheese

Preheat oven to 425 degrees. Drizzle olive oil on 10-by-15-inch jellyroll pan and brush to coat pan evenly.

Combine egg whites and milk in a shallow pie plate. Combine panko crumbs, flour and Italian seasoning in another shallow pie plate. Dip each eggplant slice in egg white mixture, turning to coat both sides, then place in crumb mixture, turning to coat each side with seasoned crumbs. Arrange in a single layer in pan. Repeat with remaining slices. Spray top of each slice generously with olive oil cooking spray. Bake 10 minutes or until golden. Turn each slice and spray again with olive oil cooking spray. Bake an additional 10 to 12 minutes, or until slices are golden and crisp.

Meanwhile, heat 1 teaspoon olive oil in medium saucepan over medium-high heat. Add onion and garlic and sauté, stirring frequently, until onion is tender. Add mushrooms and sauté, stirring frequently, 3 to 4 minutes or until mushrooms are tender. Add whole tomatoes and use spoon to break them apart. Stir in tomato sauce, chopped tomatoes, basil and salt. Simmer 15 minutes.

To serve, arrange 2 eggplant slices on each plate. Top with about 1/2 cup sauce. Sprinkle lightly with Parmesan cheese.

Makes 6 servings

Per serving: 140 calories (17 percent from fat), 3 grams total fat (1 g saturated), 1 milligram cholesterol, 22 g carbohydrates, 7 g protein, 215 mg sodium, 4 g dietary fiber.

This oven-baked eggplant Parmesan uses panko, a coarse, Japanese-style bread crumb coating.

MCT / Tammy Ljungblad

Eggplant is like a sponge: The more oil you add to the pan, the more fat it sucks up.

Coating the eggplant with bread crumbs or batter helps to provide a barrier. Oven baking instead of frying or sauteing also keeps the fat absorbed to a bare minimum.

The Oven-Baked Egglant Parmesan puts a healthy spin on the Italian favorite. To coat the eggplant slices, we use panko coating, a coarser, Japanese-style bread crumb that forms a deliciously crunchy crust. They are in all markets now. Shopping tip: Eggplants are quite perishable and become bitter with age, so try to buy within a day or two of cooking.

Preparation tips: Cut eggplant just before using because the flesh discolors quickly when exposed to air.

To peel tomatoes, cut an “X” on the bottom of each tomato. Place in boiling water and heat 15 seconds if tomatoes are ripe, 30 seconds if tomatoes are firmer. Using a slotted spoon, lift out tomatoes and plunge into ice water. Peel should remove easily with the tip of a sharp knife.