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Baked "Fried" Breaded Eggplant: A Deliciously Healthy Alternative

Eggplant, or aubergine as it’s known in the UK, has long been a versatile staple in many cuisines around the world. Its unique texture and ability to absorb flavours make it a favourite in various dishes. One of the most popular methods of preparation is the classic fried eggplant, which, while delicious, can often be laden with excess oil. Enter the baked "fried" breaded eggplant—a healthier alternative that retains the same satisfying crunch and rich flavour, sans the guilt.

Ingredients

To serve approximately four, you will need the following ingredients:

• 1 large eggplant (about 450g)
• 100g plain flour
• 2 large eggs
• 150g breadcrumbs (preferably panko for extra crunch)
• 50g grated Parmesan cheese (optional for a cheesy twist)
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• Salt and pepper, to taste
• Olive oil spray or a drizzle of olive oil
• Fresh herbs for garnish (like basil or parsley)

Preparation

1. Prepare the Eggplant: Start by slicing the eggplant into rounds about 1cm thick. To reduce bitterness, sprinkle the slices with salt and let them sit for about 30 minutes. This step draws out moisture and helps to enhance the flavour. Rinse the slices under cold water and pat them dry with a clean towel.

2. Set Up the Breading Station: Prepare a breading station by placing the flour in one bowl, beaten eggs in another, and a mixture of breadcrumbs, Parmesan cheese, garlic powder, onion powder, salt, and pepper in a third bowl.

3. Coat the Eggplant: Dredge each slice of eggplant first in the flour, ensuring it is evenly coated. Shake off any excess flour before dipping the slice into the beaten eggs, allowing any surplus to drip off. Finally, press the eggplant into the breadcrumb mixture, ensuring a generous coating on both sides.

4. Arrange for Baking: Preheat your oven to 220°C (200°C for fan ovens) or 425°F. Place the breaded eggplant slices on a baking tray lined with baking parchment. If you desire extra crispiness, lightly spray or drizzle olive oil over the tops of the eggplant slices.

5. Bake to Perfection: Bake in the preheated oven for around 25-30 minutes. Turn the slices halfway through baking to ensure an even golden brown and crispy texture. The eggplant should be tender on the inside and crunchy on the outside.

6. Serve and Enjoy: Once baked to perfection, remove the eggplant slices from the oven and let them cool slightly. Garnish with fresh herbs for a vibrant touch and serve warm as a delightful side dish, a topping for pasta, or even as a standalone snack accompanied by marinara or tzatziki for dipping.

Health Benefits

Choosing to bake rather than fry not only cut down on calories but also reduces unhealthy fats typically associated with fried foods. Eggplants are low in calories and high in dietary fibre which aids digestion and contributes to a feeling of fullness. They are also rich in antioxidants, particularly nasunin, which is known for its brain health benefits.

Conclusion

Baked "fried" breaded eggplant is an excellent example of how a few clever techniques can transform a classic dish into a healthier version without compromising flavour or satisfaction. Perfect for weeknight dinners or special gatherings, this dish offers a delightful way to enjoy the rich and versatile flavours of aubergine. Give it a go and savour the crunch!