Craving a satisfying crunch without the guilt? These Healthy & Crispy Baked Eggplant Fries are here to save the day! Made with simple ingredients and ready in under 30 minutes, they’re the perfect guilt-free alternative to potato chips.
Ingredients:
- 1 Eggplant
- Olive oil
- 1 clove Garlic, minced
- 1 sprig Rosemary
- 1 Bay leaf
- Salt
- Black pepper
- Paprika
- Oregano
For the Yogurt Sauce:
- 1 cup Plain Yogurt
- 1 tablespoon Mayonnaise
- 2 tablespoons Fresh Parsley, chopped
- Pinch of Paprika
Instructions:
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Preheat the Oven:
- Turn on your oven and preheat it to 400°F (200°C). This ensures the oven is nice and hot when the eggplant slices go in for baking.
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Prepare the Eggplant:
- Wash and dry the eggplant thoroughly.
- Slice the eggplant into rounds or sticks, about 1/4 inch thick. Consistency in thickness helps with even cooking.
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Season the Eggplant:
- In a large bowl, toss the eggplant slices with olive oil.
- Add the minced garlic, rosemary sprig, bay leaf, salt, black pepper, paprika, and oregano.
- Toss everything together well to ensure the eggplant slices are evenly coated with the seasoning.
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Bake the Eggplant:
- Arrange the seasoned eggplant slices on a baking sheet in a single layer. Don’t overcrowd the pan, as this can prevent them from crisping properly.
- Bake the eggplant slices in the preheated oven for 15-20 minutes, or until golden brown and crispy on the edges.
- For even browning, flip the slices halfway through baking using a spatula.
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Make the Yogurt Sauce (While Eggplant Bakes):
- In a small bowl, combine the plain yogurt, mayonnaise, chopped fresh parsley, and a pinch of paprika.
- Mix well and set the sauce aside in the refrigerator until ready to serve.
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Serve:
- Once the eggplant slices are golden brown and crispy, remove them from the oven.
- Discard the rosemary sprig and bay leaf, as they are for flavoring only and not meant for eating.
- Serve the warm baked eggplant fries with the chilled yogurt sauce for dipping. Enjoy!
Benefits:
- Briefly mention the benefits of using eggplant:
- Low-Calorie & Low-Carb: Eggplant is a great choice for those watching their calorie or carb intake.
- Rich in Nutrients: Eggplant provides fiber, potassium, and other essential nutrients.
Ingredient Substitutions:
- Yogurt: If you don’t have plain yogurt, Greek yogurt can be used as a substitute.
- Mayonnaise: For a vegan option, omit the mayonnaise and add a tablespoon of olive oil or lemon juice to the yogurt sauce.
- Fresh Herbs: Feel free to experiment with different fresh herbs in the yogurt sauce, such as dill, mint, or chives.
Tips:
- Salting the Eggplant (Optional): To remove any bitterness from the eggplant, you can sprinkle the sliced eggplant with salt and let them sit for 15-20 minutes before tossing them with olive oil. Rinse the slices well before seasoning and baking.
- Breading Option: For a slightly crispier texture, you can dredge the eggplant slices in a thin layer of beaten egg and then breadcrumbs before baking.
- Serving Suggestions: Enjoy these baked eggplant fries with other healthy dips like hummus or guacamole.
Conclusion:
End with a call to action, encouraging readers to try the recipe:
So ditch the unhealthy snacks and give these Baked Eggplant Fries with Yogurt Dip a try! We guarantee they’ll become your new favorite healthy and satisfying side dish or snack.