Eggplant is an Overlooked Vegetable That is Low-Calorie and High in Nutritional Valueby Kelly R. Smith
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You say, “Fries that aren’t potatoes? Blasphemy!” Well, call them whatever you want; baked eggplant fries are good. Unless you’re talking about Eggplant Parmesan, this nightshade vegetable gets comparatively little air-time. But it should. There are many varieties but at the end of the day, it originally came from India and Asia, where it grows wild to this day. Eggplants made their way to Europe with the Islamic empire in the 7th and 8th centuries.
This vegetable really stands out in this department. A 3.5-ounce (100-gram) serving of eggplant has:
- 25 calories
- 1 gram of protein
- 0.2 grams fat
- 6 grams carbohydrates
- 3 grams fiber (we all love regularity, right?)
It’s also an excellent source of many vitamins and minerals. It has antioxidants like vitamins A and C, which help protect your cells against damage. It’s also high in natural plant chemicals called polyphenols, which may help cells do a better job of processing sugar if you have diabetes. It’s also rich in acetylcholine, a neurotransmitter that helps lower blood pressure.
Baked Eggplant Fries Ingredient List
- 1 eggplant
- 2 cups panko breadcrumbs
- 1/2 cup grated parmesan cheese
- 2 large eggs, whisked
- salt and pepper to taste
- Olive oil cooking spray (or the spray of your choice that you have on hand)
- Marinara sauce or your choice, for dipping
- Preheat oven to 425 degrees F.
- Place the whisked eggs into a shallow bowl and season them with a little salt and pepper. Place the breadcrumbs onto a plate, add the parmesan cheese to the breadcrumbs, toss to combine.
- Wash and cut off ends of eggplant.
- Slice down the middle and keep slicing until they are about 1/4″ thick.
- Line 2 cookie sheets with parchment paper.
- Coat each slice with the whisked egg, coat it with panko, and arrange them on the cookie sheets. You might have to change out the moist panko for fresh dry. Keep the wet panko!
- Bake for 20-25 minutes.
- Remove and enjoy!
Of course, I had some whisked egg and wet panko left over. So, waste not, want not. I mixed the two, added another egg, some grated cheese, and baked it. Not exactly a souffle, but the next best thing. Just throw in whatever you want. Well, that’s the Baked Eggplant Fries Recipe. Enjoy!
More Recipes to Try (and Some Nutrition Info Thrown In)
- No-Fry Eggplant Parmesan Recipe
- Low Carb Egg Noodles Pasta Recipe
- Getting Enough Minerals in Your Diet?
- 8 Benefits of Hibiscus Tea
- Lower High Blood Pressure Naturally
- Scrambled Eggs With Miso, Onions, and Spinach Recipe
- Egg Spinach Pie Recipe
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