Eggplant Fries with Tzatziki Sauce

Vegetarian
Health score
12%
Eggplant Fries with Tzatziki Sauce
45 min.
2
295kcal

Suggestions

These eggplant fries are a delicious and healthy alternative to traditional french fries. They're baked, not fried, and served with a creamy tzatziki sauce for dipping. This recipe is a great way to enjoy eggplants, which are in season during the summer months. They make a wonderful side dish or snack and are perfect for those following a vegetarian or gluten-free diet. The eggplant fries are also a good source of fiber and protein, making them a filling and nutritious option. The tzatziki sauce adds a cooling touch and a boost of flavor with its combination of yogurt, cucumber, and garlic. You can also experiment with different seasonings on the eggplant fries themselves, such as smoked paprika or Cajun spices. For an extra crispy texture, you can also try coating the eggplant strips in panko breadcrumbs before baking. Whether you're looking for a healthier fry option or simply want to try something new, these eggplant fries with tzatziki sauce are definitely worth a try!

Ingredients

  • 0.5  eggplant cut into strips
  • cup breadcrumbs 
  • servings seasoning italian to taste
  • 0.3 cup yogurt plain low-fat
  •  eggs lightly beaten

Equipment

  • food processor
  • bowl
  • baking paper
  • oven
  • baking pan

Directions

  1. -Preheat oven to 450F
  2. Mix salt, garlic powder, italian seasonings, and paprika in a bowl.
  3. - In another bowl, mix yogurt & egg together.
  4. -First place the eggplant strips into egg/yogurt mixture then coat them in flour mixture evenly.
  5. Place them in a parchment paper or greased baking pan and bake for 10-15 minutes rotating once and until slightly brown.
  6. - In a food processor, put cucumber (seeded, peeled), yogurt, dill, lemon juice, garlic cloves, salt together until smooth.

Nutrition Facts

Calories295kcal
Protein17.26%
Fat17.22%
Carbs65.52%

Properties

Glycemic Index
17.5
Glycemic Load
1
Inflammation Score
-5
Nutrition Score
16.474782608696%

Flavonoids

Delphinidin
98.12mg
Quercetin
0.05mg

Nutrients percent of daily need

Calories:295.33kcal
14.77%
Fat:5.68g
8.74%
Saturated Fat:1.7g
10.62%
Carbohydrates:48.61g
16.2%
Net Carbohydrates:42.32g
15.39%
Sugar:9.67g
10.74%
Cholesterol:83.68mg
27.89%
Sodium:450.5mg
19.59%
Protein:12.8g
25.6%
Manganese:0.82mg
40.96%
Vitamin B1:0.59mg
39.39%
Selenium:21.76µg
31.09%
Vitamin B2:0.43mg
25.37%
Fiber:6.29g
25.16%
Folate:99.05µg
24.76%
Vitamin B3:4.42mg
22.12%
Phosphorus:205.72mg
20.57%
Iron:3.65mg
20.27%
Calcium:193.46mg
19.35%
Potassium:482.67mg
13.79%
Vitamin K:13.92µg
13.25%
Copper:0.26mg
12.83%
Magnesium:49.8mg
12.45%
Vitamin B5:1.15mg
11.47%
Vitamin B6:0.22mg
11.22%
Zinc:1.55mg
10.33%
Vitamin B12:0.56µg
9.27%
Vitamin E:0.81mg
5.4%
Vitamin A:177.76IU
3.56%
Vitamin C:2.79mg
3.38%
Vitamin D:0.44µg
2.93%
Source:Foodista