Low Sodium Twice Cooked Eggplant
Delight your taste buds with this flavorful and heart-healthy Low Sodium Twice Cooked Eggplant recipe! This dish features tender, golden-brown eggplant pieces infused with a savory, aromatic sauce made from low-sodium soy sauce, rice vinegar, and dark sesame oil. Enhanced with garlic, ginger, and a hint of optional red chili flakes, this recipe delivers bold flavors without overwhelming salt levels. The technique of cooking the eggplant twice ensures a perfect balance of caramelization and softness, making each bite irresistibly rich. Garnished with fresh green onions, this versatile dish is perfect as a main course or a side, especially when paired with steamed rice or quinoa. Ready in just 35 minutes, this vibrant recipe is a fuss-free way to incorporate more plant-based goodness into your meals while keeping sodium in check.
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Recipe Information
Ingredients
- 2 whole Eggplants (medium-sized)
- 3 tablespoons Low-sodium soy sauce
- 2 tablespoons Rice vinegar
- 1 tablespoon Dark sesame oil
- 4 cloves Garlic (minced)
- 1 tablespoon Fresh ginger (grated)
- 3 stalks Green onions (chopped)
- 1 teaspoon Cornstarch
- 3 tablespoons Water
- 0.5 teaspoon Red chili flakes (optional)
- 2 tablespoons Neutral oil (vegetable or avocado oil)
Instructions
Wash the eggplants and cut them into thick, bite-sized strips or wedges, about 3 inches long and 1 inch wide.
In a small bowl, mix low-sodium soy sauce, rice vinegar, sesame oil, cornstarch, and water to create a flavorful sauce. Set aside.
Heat 1 tablespoon of neutral oil in a large non-stick skillet or wok over medium-high heat. Once hot, arrange the eggplant pieces in a single layer and cook until golden and softened on each side, about 5 minutes per side. Cook in batches if needed. Remove from the skillet and set aside.
Add the remaining 1 tablespoon of oil to the same skillet. Lower the heat to medium and sauté the garlic, ginger, and red chili flakes (if using) for 1 minute until fragrant.
Return the pre-cooked eggplant to the skillet and toss to combine with the aromatics.
Pour the prepared sauce over the eggplant and stir well to coat. Simmer over medium heat for 3-5 minutes, allowing the sauce to slightly thicken and cling to the eggplant.
Top with chopped green onions and serve hot as a side dish or main course. This pairs delightfully with steamed brown rice or quinoa.
Nutrition Facts
Calories |
596 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.9 g | 55% | |
| Saturated Fat | 6.1 g | 30% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1750 mg | 76% | |
| Total Carbohydrate | 50.2 g | 18% | |
| Dietary Fiber | 20.1 g | 72% | |
| Total Sugars | 23.3 g | ||
| Protein | 10.7 g | 21% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 115 mg | 9% | |
| Iron | 2.8 mg | 16% | |
| Potassium | 1766 mg | 38% | |
*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.
