BJK
03-14-2021, 02:33 PM
The recipe also contains my notes for keto
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Air-Fryer Eggplant Fries
My kids love these air fryer fries—and I like that they're healthy. Coated with Italian seasoning, Parmesan cheese and garlic salt, these eggplant fries are delicious and guilt-free. —Mary Murphy, Atwater, California
Ingredients
2 large eggs
1/2 cup grated Parmesan cheese
1/2 cup toasted wheat germ
1 teaspoon Italian seasoning (far below)
3/4 teaspoon garlic salt
1 medium eggplant (about 1-1/4 pounds)
Cooking spray
1 cup meatless pasta sauce, warmed
Directions
Preheat air fryer to 375°. In a shallow bowl, whisk eggs. In another shallow bowl, mix cheese, wheat germ and seasonings.
Trim ends of eggplant, peeling is optional but the breading doesn’t stick to the skin; cut eggplant lengthwise into 1/2-in.-thick slices. Cut slices lengthwise into 1/2-in. strips. Dip eggplant in eggs, then coat with cheese mixture.
In batches, arrange eggplant in a single layer on greased tray in air-fryer basket; spritz with cooking spray. Cook until golden brown, 4-5 minutes. Turn; spritz with cooking spray. Cook until golden brown, 4-5 minutes. Serve immediately with pasta sauce.
Test Kitchen tip
In our testing, we have found cook times vary dramatically between brands of air fryers. As a result, we have given wider than normal ranges on suggested cook times. Begin checking at the first time listed and adjust as needed.
Nutrition Facts
1 serving: 135 calories, 5g fat (2g saturated fat), 68mg cholesterol, 577mg sodium, 15g carbohydrate (6g sugars, 4g fiber), 9g protein. Diabetic Exchanges: 1 vegetable, 1 fat, 1/2 starch.
Brians Notes:
I’d make these again in a heartbeat.
I’m in keto so the wheat germ is a no-no. I’d love to have the nutrition, but I wouldn’t love to have the carbs. I substituted ground Chicharonnes aka pig skins for it. Amazon has them pre-ground. I used a small bag of flavored pig skins and ground them myself. I sub’ed them 1:1 with the wheat germ. I found the flavored pig skins made the fries tasty all on their own and I also used RAOs pizza sauce as the dip because I had some on hand from a crustless pizza bowl I made. With or without the sauce they were good. But again I used flavored pig skins.
I also omitted the garlic salt since the cheese had plenty of salt. I did add gran’ garlic.
Use the real deal parm’ or romano cheese, not the “cheese” found in the cardboard box.
Changes next time? I had fries maybe 6" long since I saved a few slabs for keto eggplant parm’. Next time I plan to make the fries fork size. It’s just easier to put them on a fork for scooping up sauce. Kids would probably like them full length as finger food. I might also make them in slabs and cut them into bite size pieces as I eat... no kids just adults.
Italian Seasoning recipe
Ingredients
3 tablespoons each dried basil, oregano and parsley flakes
1 tablespoon garlic powder
1 teaspoon dried thyme
1 teaspoon dried rosemary, crushed
1/4 teaspoon pepper
1/4 teaspoon crushed red pepper flakes
Directions
Place all ingredients, in batches if necessary, in a spice grinder or small bowl. Grind or crush with the back of a spoon until mixture becomes a coarse powder. Store in an airtight container for up to 6 months.
Nutrition Facts
1/4 teaspoon: 1 calories, 1g fat (0 saturated fat), 0 cholesterol, 1mg sodium, 1g carbohydrate (0 sugars, 1g fiber), 1g protein.
-------------
Air-Fryer Eggplant Fries
My kids love these air fryer fries—and I like that they're healthy. Coated with Italian seasoning, Parmesan cheese and garlic salt, these eggplant fries are delicious and guilt-free. —Mary Murphy, Atwater, California
Ingredients
2 large eggs
1/2 cup grated Parmesan cheese
1/2 cup toasted wheat germ
1 teaspoon Italian seasoning (far below)
3/4 teaspoon garlic salt
1 medium eggplant (about 1-1/4 pounds)
Cooking spray
1 cup meatless pasta sauce, warmed
Directions
Preheat air fryer to 375°. In a shallow bowl, whisk eggs. In another shallow bowl, mix cheese, wheat germ and seasonings.
Trim ends of eggplant, peeling is optional but the breading doesn’t stick to the skin; cut eggplant lengthwise into 1/2-in.-thick slices. Cut slices lengthwise into 1/2-in. strips. Dip eggplant in eggs, then coat with cheese mixture.
In batches, arrange eggplant in a single layer on greased tray in air-fryer basket; spritz with cooking spray. Cook until golden brown, 4-5 minutes. Turn; spritz with cooking spray. Cook until golden brown, 4-5 minutes. Serve immediately with pasta sauce.
Test Kitchen tip
In our testing, we have found cook times vary dramatically between brands of air fryers. As a result, we have given wider than normal ranges on suggested cook times. Begin checking at the first time listed and adjust as needed.
Nutrition Facts
1 serving: 135 calories, 5g fat (2g saturated fat), 68mg cholesterol, 577mg sodium, 15g carbohydrate (6g sugars, 4g fiber), 9g protein. Diabetic Exchanges: 1 vegetable, 1 fat, 1/2 starch.
Brians Notes:
I’d make these again in a heartbeat.
I’m in keto so the wheat germ is a no-no. I’d love to have the nutrition, but I wouldn’t love to have the carbs. I substituted ground Chicharonnes aka pig skins for it. Amazon has them pre-ground. I used a small bag of flavored pig skins and ground them myself. I sub’ed them 1:1 with the wheat germ. I found the flavored pig skins made the fries tasty all on their own and I also used RAOs pizza sauce as the dip because I had some on hand from a crustless pizza bowl I made. With or without the sauce they were good. But again I used flavored pig skins.
I also omitted the garlic salt since the cheese had plenty of salt. I did add gran’ garlic.
Use the real deal parm’ or romano cheese, not the “cheese” found in the cardboard box.
Changes next time? I had fries maybe 6" long since I saved a few slabs for keto eggplant parm’. Next time I plan to make the fries fork size. It’s just easier to put them on a fork for scooping up sauce. Kids would probably like them full length as finger food. I might also make them in slabs and cut them into bite size pieces as I eat... no kids just adults.
Italian Seasoning recipe
Ingredients
3 tablespoons each dried basil, oregano and parsley flakes
1 tablespoon garlic powder
1 teaspoon dried thyme
1 teaspoon dried rosemary, crushed
1/4 teaspoon pepper
1/4 teaspoon crushed red pepper flakes
Directions
Place all ingredients, in batches if necessary, in a spice grinder or small bowl. Grind or crush with the back of a spoon until mixture becomes a coarse powder. Store in an airtight container for up to 6 months.
Nutrition Facts
1/4 teaspoon: 1 calories, 1g fat (0 saturated fat), 0 cholesterol, 1mg sodium, 1g carbohydrate (0 sugars, 1g fiber), 1g protein.