Eggplant Fries Recipe
User Reviews
4.8
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Prep Time
20 mins
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Cook Time
10 mins
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Total Time
30 mins
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Servings
4 servings
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Calories
273 kcal
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Cuisine
North American, Mediterranean
Eggplant Fries Recipe
Description
Eggplant Fries Recipe features fresh eggplant cut into half-inch strips and coated with a mixture of panko breadcrumbs, grated Parmesan cheese, Italian seasoning, and garlic salt. After dipping in beaten eggs, the strips are placed on a lightly oiled baking sheet and drizzled with olive oil. Baking at 425°F crisps the coating, resulting in fries with a crisp exterior and tender eggplant interior.
The Italian seasoning and Parmesan give the fries a savory, herb-infused flavor that complements the mildness of eggplant. Baking rather than frying offers a less oily preparation while retaining a satisfying crispness through the panko crumbs.
These fries work well as a snack or side dish and can be enjoyed with a variety of dips such as chipotle mayo, curry sauce, or tzatziki to add different flavor accents. Their texture and flavor make them a versatile alternative to potato fries.
The recipe notes suggest simple dips like mayonnaise and ketchup or the chipotle mayo featured in the accompanying video. These choices add creamy or spicy notes that enhance the fries' taste. The use of Italian seasoning or oregano allows for a customizable herb flavor.
Ingredients
- 1 cup panko gluten-free if needed
- ½ cup Parmesan Cheese grated
- 1 teaspoon Italian seasoning can sub dried oregano
- ¾ teaspoon garlic salt see notes
- 2 large egg
- 2 medium eggplant cut into (½ inch) strips
- olive oil for drizzling
Instructions
- Set an oven rack in the top third of your oven. Preheat the oven to 425 degrees Fahrenheit. Lightly coat a baking sheet with oil. In a medium-sized bowl, mix the panko, parmesan, oregano, and garlic salt. In another bowl, whisk the two eggs with a small splash of water.
- Dredge the eggplant strips first in the egg and then in the breadcrumb mixture. (Using 1 hand for the egg and the other for the breadcrumbs makes this a lot less messy) Place the eggplants on the oiled baking sheet and drizzle with a little more oil.
- Place the eggplant fries in the oven and bake for 15 minutes, until they are golden and crispy, turning them over once about halfway through baking.
- Serve the crispy eggplant fries with some dipping sauce on the side - see notes for some suggestions.
Notes
- Try different dipping sauces such as chipotle mayo, curry dipping sauce, or tzatziki to complement the crispy fries.
- Using one hand for the egg wash and the other for coating with the breadcrumb mixture helps reduce mess.
- Light olive oil drizzled on the fries before baking helps achieve a golden crispy texture.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 273 kcal
% Daily Value*
| Serving | 1 serving = ¼ of the recipe | |
| Calories | 273kcal | 14% |
| Carbohydrates | 27g | 9% |
| Protein | 12g | 24% |
| Fat | 14g | 22% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 5g | 25% |
| Trans Fat | 1g | 50% |
| Cholesterol | 106mg | 35% |
| Sodium | 907mg | 38% |
| Potassium | 615mg | 13% |
| Fiber | 8g | 32% |
| Sugar | 10g | 20% |
| Vitamin A | 377IU | 8% |
| Vitamin C | 5mg | 6% |
| Calcium | 210mg | 21% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.8
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