Recipe: Japanese Eggplant Stir-fry

Japanese eggplants typically look longer and thinner than traditional eggplants, but that doesn’t make them any less tasty or beneficial to eat. Eggplants are praised for the variety of ways they can be cooked, but perhaps one of the easiest and quickest ways is in stir-fry.

Since eggplant is low in calories and contains fiber to keep you full, it can be used as the main component in a dish. Simply toss in a few other veggies, sprinkle in sauce and seasoning and you have a beautiful, easy-to-make dinner.

Plus since stir-fry is such a versatile dish, if you don’t have all the ingredients, just skip it!

Ingredients

1 medium to large eggplant or 4 Japanese eggplants
2 English cucumbers
2 tablespoons rice vinegar
1 tablespoon reduced sodium soy sauce
1/2 teaspoon honey
¼ teaspoon salt
2 teaspoons dark sesame oil
2 tablespoons olive oil
1 tablespoon minced ginger
1/2 teaspoon red pepper flakes
2 tablespoons minced chives

Directions

1. Trim the eggplants. Cut in half lengthwise and slice into 1/4 inch sections. Toss lightly with approximately 1 teaspoon salt and place in colander. Allow to rest 15 minutes and prepare other ingredients. Then squeeze excess water from eggplant slices and dry with cloth or paper towel.
2. Meanwhile, trim cucumber ends, cut in half lengthwise and cut into 1/4 inch slices.
3. Combine rice vinegar, soy sauce, honey, salt and sesame oil in a bowl and set aside.
4. Heat wok or skillet over high heat until very hot. Add oil and tilt the pan to distribute. Add eggplant and stir-fry for 3 and 4 minutes or until cooked through. Add ginger and red pepper flakes, stir-fry 30 seconds. Add cucumbers and chives, stir-fry 30 seconds more. Add soy sauce mix and stir-fry 60 seconds until cucumber begins to soften. Makes 4 servings.

Nutrition Information (per serving)

Calories: 230
Total fat: 9g
Saturated fat: 1g
Protein: 7g
Carbohydrates: 29g
Total Sugars: 17g (includes 1g added sugar)
Dietary fiber: 12g
Cholesterol:0mg
Sodium: 290mg
Potassium: 233mg

Source: Roxanne B. Sukol, MD, Your Health Is on Your Plate.