Crispy Baked Eggplant Fries with Marinara Dipping Sauce (aka Eggplant Parmesan Fries!)

Popular
Health score
15%
Crispy Baked Eggplant Fries with Marinara Dipping Sauce (aka Eggplant Parmesan Fries!)
20 min.
2
374kcal

Suggestions


If you're looking for a delicious and healthier alternative to traditional fries, look no further than these Crispy Baked Eggplant Fries with Marinara Dipping Sauce! This delightful dish is not only popular among food lovers but also incredibly easy to prepare, making it perfect for a quick lunch or a satisfying dinner. In just 20 minutes, you can whip up a plate of these golden-brown eggplant fries that are sure to impress your family and friends.

Eggplant is a versatile vegetable that absorbs flavors beautifully, and when combined with a crispy coating of panko breadcrumbs and Parmigiano Reggiano, it transforms into a mouthwatering treat. The addition of Italian seasoning elevates the taste, giving these fries a delightful herbaceous note that pairs perfectly with the rich marinara dipping sauce.

Not only are these eggplant fries a tasty option, but they also offer a balanced caloric breakdown, making them a guilt-free indulgence. With 374 calories per serving, they provide a satisfying mix of protein, healthy fats, and carbohydrates, ensuring you feel full and energized. Whether you're serving them as a main dish or a side, these crispy baked eggplant fries are bound to become a favorite in your household!

Ingredients

  • medium eggplant cut into 1/ 'fries'
  •  eggs lightly beaten
  • 0.5 cup flour 
  • teaspoon penzey's southwest seasoning italian
  • 0.8 cup panko breadcrumbs 
  • 0.3 cup parmigiano reggiano grated (parmesan)
  • servings salt and pepper to taste

Equipment

  • baking sheet
  • oven
  • wire rack

Directions

  1. Dredge the eggplant slices in the flour, dip them in the egg and then into a mixture of the panko breadcrumbs, parmesan, thyme salt and pepper.
  2. Place the eggplant slices on a wire rack on a baking sheet and bake in a preheated 425F oven until golden brown, about 7-10 minutes.

Nutrition Facts

Calories374kcal
Protein19.65%
Fat22.29%
Carbs58.06%

Properties

Glycemic Index
68.5
Glycemic Load
19.35
Inflammation Score
-7
Nutrition Score
21.871304408364%

Flavonoids

Delphinidin
196.23mg
Quercetin
0.09mg

Nutrients percent of daily need

Calories:374.45kcal
18.72%
Fat:9.37g
14.41%
Saturated Fat:3.84g
24.01%
Carbohydrates:54.92g
18.31%
Net Carbohydrates:45.76g
16.64%
Sugar:9.87g
10.96%
Cholesterol:172.18mg
57.39%
Sodium:626.67mg
27.25%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.58g
37.16%
Manganese:1.02mg
50.82%
Selenium:33.32µg
47.6%
Folate:155.57µg
38.89%
Vitamin B1:0.58mg
38.43%
Fiber:9.15g
36.6%
Vitamin B2:0.58mg
33.98%
Phosphorus:301.18mg
30.12%
Calcium:255.2mg
25.52%
Vitamin B3:4.94mg
24.69%
Iron:4.31mg
23.92%
Potassium:686.81mg
19.62%
Vitamin B6:0.33mg
16.5%
Copper:0.33mg
16.5%
Vitamin B5:1.64mg
16.45%
Magnesium:62.1mg
15.52%
Vitamin K:16.16µg
15.39%
Zinc:1.85mg
12.33%
Vitamin B12:0.62µg
10.34%
Vitamin E:1.4mg
9.31%
Vitamin A:404.9IU
8.1%
Vitamin D:0.94µg
6.28%
Vitamin C:5.06mg
6.13%