Eggplant Stir-Fry
Eggplant, squash, peppers and tomato stir-fried and served over brown rice — 232 calories, 10 g of fibre.
Sodium is calculated without salt added to taste.
Estimated; may vary.
Eggplant stir-fry: cubed eggplant, cherry tomatoes, onion, zucchini and green pepper cooked in a hot pan with a spoonful of low-fat Italian dressing, served over brown rice. One serving is about 232 calories with 10 g fibre and almost no fat.
Eggplant soaks up whatever it is cooked in, so start it in a dry hot pan and add the dressing only once it begins to colour. Cook the vegetables in two batches if the pan is small; crowding steams them and the eggplant turns grey and soft instead of browned.
Start the rice first; it takes longer than the stir-fry. The vegetables are best straight from the pan, but they keep two days in the fridge and are good cold, tossed through the rice as a salad.
Ingredients
- Eggplant (Raw)1/2 medium eggplant, peeled and cubed (229 g)
- Tomatoes (Grape)1/2 cup cherry tomatoes (75 g)
- Onions (Yellow)1/2 medium onion, sliced (55 g)
- Squash (Summer)1/4 zucchini, thinly sliced (49 g)
- Peppers (Bell)1/4 cup green bell pepper, cut into strips (37 g)
- Brown Rice (Raw, Unenriched)2 1/2 tablespoons brown rice, dry, about 1/2 cup cooked (31 g)
- Italian salad dressing, low fat2 teaspoons
- Use a hot pan and do not crowd it; browned eggplant tastes better than steamed.
- Add the dressing near the end so the vegetables sear rather than stew.
- Cut the eggplant and zucchini the same size so they cook at the same rate.
- Leftovers keep two days refrigerated and are good cold over the rice.
- Contains: no major allergens listed; check the dressing label.
- For a protein boost, add a half cup of chickpeas or cubed tofu with the vegetables.
Method
- Wash your hands and all surfaces before you start.
- Cook the brown rice according to the package directions.
- Put the eggplant, zucchini, bell pepper, onion and salad dressing in a skillet.
- Stir lightly to combine and cook over low heat until tender.
- Stir in the cherry tomatoes and cook 3 to 5 minutes more.
- Serve over the cooked brown rice.
Similar recipes
Fruit & NutsCranberry Oatmeal Balls
248 kcal · P 6.7 g · C 31.3 g · F 12 g
PotatoesOven Baked Sweet Potato Fries
110 kcal · P 1 g · C 11.3 g · F 6.8 g
Fruit & NutsHot Apple Orange Cider
91 kcal · P 0.4 g · C 21.5 g · F 0.5 g
Grains & PastaSkillet-Style Cornbread
141 kcal · P 3.5 g · C 18.6 g · F 5.6 g
Grains & PastaApple Coffee Cake
180 kcal · P 2.5 g · C 31.6 g · F 5.1 g
Grains & PastaButtermilk Scones
218 kcal · P 4.4 g · C 38.8 g · F 5.9 g