Low Fat Twice Cooked Eggplant
Delight your taste buds with this flavorful yet healthy Low Fat Twice Cooked Eggplant, a guilt-free twist on a classic dish. This recipe combines the smoky richness of oven-roasted eggplant with a savory, tangy sauce made from low-sodium soy sauce, rice vinegar, and a touch of honey (or maple syrup for a vegan-friendly option). By roasting the eggplant first, this dish minimizes the use of oil while enhancing its natural flavors. Aromatic garlic and ginger lend a fragrant backbone, while optional sesame oil and red chili flakes add a hint of warmth and complexity. Perfectly balanced and ready in just 35 minutes, this versatile dish serves as a hearty vegetarian main or a delightful side dish when paired with steamed rice. It's a wholesome, low-fat recipe that delivers big on flavor without compromising your healthy eating goals!
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Recipe Information
Ingredients
- 2 whole Eggplant (medium-sized)
- 3 pieces Garlic cloves (minced)
- 1 tablespoon Ginger (minced)
- 3 tablespoons Low-sodium soy sauce
- 2 tablespoons Rice vinegar
- 1 tablespoon Honey (or maple syrup for vegan option)
- 1 teaspoon Cornstarch
- 1 cup Water
- 2 stalks Green onion (chopped)
- 0.5 teaspoon Red chili flakes (optional)
- 0.5 teaspoon Sesame oil (optional for flavor, minimal amount used)
Instructions
Wash the eggplants and cut them into 1-inch cubes. Lightly salt the cubes and set them aside for 10 minutes to draw out excess moisture. Rinse and pat them dry with a paper towel.
Preheat your oven to 400°F (200°C). Spread the eggplant cubes evenly on a baking sheet lined with parchment paper or a silicone mat. Roast for 15 minutes until the eggplant begins to soften and brown slightly. This will help reduce the amount of oil needed during cooking.
In a small bowl, mix the soy sauce, rice vinegar, honey (or maple syrup), cornstarch, and water to create a sauce. Set aside.
Heat a non-stick skillet or wok over medium-high heat. Add the minced garlic and ginger, stirring frequently for about 1 minute, until fragrant. If desired, add the sesame oil for additional flavor, but use sparingly to keep the dish low fat.
Add the roasted eggplant to the skillet and stir-fry for 2-3 minutes, allowing the flavors to meld.
Pour the prepared sauce over the eggplant and cook for another 2-3 minutes, stirring often, until the sauce thickens and coats the eggplant evenly.
Garnish with chopped green onions and, if you like a bit of heat, sprinkle with red chili flakes. Serve hot over steamed rice or as a standalone dish.
Nutrition Facts
Calories |
223 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.0 g | 4% | |
| Saturated Fat | 0.4 g | 2% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1522 mg | 66% | |
| Total Carbohydrate | 46.6 g | 17% | |
| Dietary Fiber | 6.5 g | 23% | |
| Total Sugars | 24.5 g | ||
| Protein | 9.0 g | 18% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 72 mg | 6% | |
| Iron | 3.0 mg | 17% | |
| Potassium | 527 mg | 11% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
