Low Fat Twice Cooked Eggplant
Elevate your weeknight dinners with this irresistibly flavorful Low Fat Twice Cooked Eggplant recipe—a lighter spin on a beloved classic. Perfectly roasted to bring out its natural sweetness, the eggplant is then stir-fried with a fragrant blend of garlic, ginger, and a savory-sweet sauce made from low-sodium soy sauce, rice vinegar, and a touch of honey or maple syrup for a vegan option. You'll love the minimal use of oil, making this dish a heart-healthy yet indulgent option, without compromising on taste. Garnished with fresh green onions and an optional kick of red chili flakes, this versatile dish pairs beautifully with steamed rice or can stand alone as a vibrant, plant-based centerpiece. Ready in just 35 minutes, it’s a must-try for those seeking a quick, guilt-free, and delicious meal!
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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)
Directions
Step 1
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.
Step 2
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.
Step 3
In a small bowl, mix the soy sauce, rice vinegar, honey (or maple syrup), cornstarch, and water to create a sauce. Set aside.
Step 4
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.
Step 5
Add the roasted eggplant to the skillet and stir-fry for 2-3 minutes, allowing the flavors to meld.
Step 6
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.
Step 7
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
| Serving size | (887.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 223.3 |
| Total Fat 3.0g | 0% |
| Saturated Fat 0.4g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 1522.0mg | 0% |
| Total Carbohydrate 46.6g | 0% |
| Dietary Fiber 6.5g | 0% |
| Total Sugars 24.5g | |
| Protein 9.0g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 72.1mg | 0% |
| Iron 3.0mg | 0% |
| Potassium 526.6mg | 0% |
Source of Calories