Whether you’re throwing a dinner for friends, or enjoying a quite night in, our Baked Italian Eggplant Dippers are sure to be a hit wherever they are served. We love how easy these are to make, and they are a great alternative to any deep fried food. These dippers are great as an appetizer, or eaten as a snack in-between lunch and dinner to help prevent over-eating. Not only is this recipe versatile, it’s also packed full of nutrition, thanks to the eggplant. Eggplant is naturally low in calories (only 20 calories in a cup), high in fiber, and is rich in phytonutrients, which may help modulate the immune system to prevent specific diseases (1). These Italian Eggplant Dippers also pair well with gluten-free sorghum, which is also high in fiber, and full of nutrients such as iron, calcium, and potassium.For more information about sorghum, check out the Sorghum Checkoff website!
Keep in mind that these are extremely tasty, so don’t forget to make extras of this recipe–they will be gone in an instant if you’re not careful!
Baked Italian Eggplant Dippers
- 1 medium eggplant
- ⅛ teaspoon sea salt
- 1 teaspoon olive oil
- 2 tablespoons red wine vinegar
- 1 tablespoon water
- 5 tablespoons olive oil
- ½ teaspoon Dijon mustard
- ¼ teaspoon oregano
- ¼ teaspoon garlic powder
- ½ cup gluten-free panko bread crumbs
- 1 teaspoon garlic powder
- ½ teaspoon onion powder
- 1 teaspoon oregano
- Marinara sauce (optional)
- Slice eggplant into rounds between ¼ and ½ inch thick; sprinkle each side with sea salt. Arrange in a circular pattern in a colander then place it in the sink to remove the bitter taste of the eggplant.
- Let sit for 15 minutes, then rinse and arrange on a clean absorbent kitchen towel. Top with another clean dish towel and lay a baking sheet on top. Place something heavy on top, such as a soup pot or cast iron skillet, to thoroughly dry for at least 10 minutes.
- Preheat the oven to 425 degrees F.
- Line a baking sheet with parchment paper and add olive oil.
- Prepare red wine vinaigrette by adding red wine vinegar, water, olive oil, Dijon mustard and oregano in a small mixing bowl. Whisk together until well combined. Set aside.
- In a larger mixing bowl, add breadcrumbs, garlic powder, onion powder and oregano. Set aside.
- When eggplant slices are dry, dip eggplant slices into red wine vinaigrette, then into the breadcrumb mixture.
- Arrange on a baking sheet and bake for 15 minutes. Once golden brown, flip eggplant slices for another 5 minutes until both sides are golden brown.
- When done, take out of the oven and let cool until ready to serve.
- If desired, heat marinara sauce in a small saucepan to serve as a dipping sauce for the eggplant slices.
This dish goes well with gluten free sorghum or pasta.
The larger rounder eggplants don’t get very crisp which is why it’s important to buy a narrow eggplant. Also, note that eggplant sizes vary, so you might have to adjust the dressing.
Calories: 240 calories, Fat: 15 grams, Saturated fat: 2 grams, Carbohydrates: 25 grams, Sugar: 3 grams, Sodium: 230 milligrams, Fiber: 6 grams, Protein: 3 grams, Cholesterol: 0 milligrams
(1) Phytonutrients as therapeutic agents. Journal of Complementary Integral Medicine. http://www.ncbi.nlm.nih.gov/pubmed/25051278
Triad to Wellness has provided nutrition communication services to The Sorghum Checkoff. However, we were not compensated for this post. All opinions are our own.