Eggplant Parmesan Fries

• 份量: 6 servings
• 活動時間: 5 minutes
• 總時間: 25 minutes

食材

1 medium eggplant or two small

2 eggs

1 cup grated Parmesan

½ cup panko bread crumbs (preferably whole-grain*)

2 teaspoons garlic powder

2 teaspoons onion powder

2 teaspoons dried oregano

1 teaspoon kosher salt

½ teaspoon black pepper

Marinara sauce (store-bought or homemade for dipping (optional)

*For a lower-carb and gluten-free rendition (swap in almond flour.)

步驟

Set an oven rack to the top position and preheat the oven to 420°F. Liberally mist 2 baking sheets with nonstick oil spray. Set aside.

Cut off both ends of the eggplant, slice in half lengthwise, and cut the entire vegetable into fry-shape sticks that are ¼ to ½-inch-thick and about 3 inches long.

Crack the eggs in a shallow bowl and whisk. In a separate wide, shallow bowl, combine the cheese, panko, garlic powder, onion powder, oregano, salt, and pepper.

One at a time, dunk the eggplant slices in the egg and then submerge them into the bowl with the breadcrumb topping, making sure all sides are fully covered with the breadcrumbs. I like scooping and piling the breading on top. Note that the breadcrumbs don’t stick well so loosely piling a mound on top helps ensure you get a nice amount of coating on your fries.

As you finish each fry, place them on the prepared baking sheets, leaving space between each one.

Mist the fry tops with oil spray before placing in oven. Bake for 15 to 20 minutes, until browned and crispy. Use a wide spatula and scrape the bottom of the pan while removing the fries to ensure the coating stays intact. Sprinkle extra parmesan cheese over the top and serve with warm marinara sauce for dunking, if desired.

營養

• 卡路里: 160 kcal
• 總脂肪: 8 g
• 飽和脂肪: 4.5 g
• 不飽和脂肪: 3.5 g
• 膽固醇: 80 mg
• 鈉: 570 mg
• 總碳水化合物: 12 g
• 膳食纖維: 3 g
• 總糖: 3 g
• 蛋白質: 12 g