Almost No Oil Pan Fried Eggplant Recipe

Craving perfectly pan-fried eggplant without the guilt of excessive oil?

Get ready to indulge in a surprisingly simple method that delivers crispy, flavorful slices using almost no oil at all.

This game-changing recipe will have you rethinking everything you thought you knew about cooking eggplant!

Ingredients

Alright, let's talk about what you'll need to cook up this awesome oil-pan-fried eggplant. First, you're gonna grab one large eggplant – about 8 inches long. I'm talking roughly 14 ounces of eggplant-y goodness, so, yeah!

Next, you'll want some olive oil spray. If you don't have spray – no biggie! Just brush on the oil, but be ready to use a bit more since eggplant drinks it up like crazy. If you're looking for a creamy dish that also utilizes vegetables, consider how smooth and delicious a celery root soup is.

Now, for the flavor – grab 1/2 teaspoon of salt (kosher or cooking salt works). Then, add 1/4 teaspoon of black pepper for a bit of zing. And last, but not least, 1/4 cup of water!

Don't forget the sauces and toppings! What's an eggplant, without a sauce?

Instructions

These are the steps I follow to cook eggplant that's so delicious. First, grab your eggplant and slice it into rounds – about 2cm thick, give or take! Next, you'll want to give those slices a generous spritz of oil. Season them with salt and pepper to taste!

Now, let's get cooking!

Heat a large non-stick pan over medium-high heat. No oil needed, surprisingly! Add your eggplant slices and cook for about 1 1/2 to 2 minutes per side – until they're nicely browned!
Carefully pour about 1/4 cup of water around the eggplant. Quick, cover the pan with a lid! This steams the eggplant. Let it steam for 2 minutes, or until the water has disappeared.
Now, check if it's tender with a butter knife. If not, add a splash more water and steam again!

Serve it up and enjoy! Eggplant perfection!

Recipe Notes

Let's explore into some important recipe notes! If you're using Asian eggplant, that long, thin kind, just slice it in half lengthwise. Sear the cut side first, then the skin side—easy peasy!

Thickness matters, folks! I'm using thick slices, around 2-2.5cm. If you want thin slices—like, 5mm thin—skip the steaming. Just pan-fry 'em for about 2 minutes each side, and you're golden. Considering how beneficial lean protein is for you, this eggplant recipe could be a good alternative if you want a break from chicken.

Oil spray works best. If you're brushing oil on, you'll need about 2-2 ½ tbsp for 6 big slices. Eggplant's like a sponge!

For a lid, I often use my pot lid, even if it's bigger than the pan – traps the steam just fine. A baking tray is fine, too!

Leftovers? Okay, they're good for 3-4 days, but heads up: they get watery. Fresh is best, trust me!

Serving Suggestions

Now that you have perfectly pan-fried eggplant, it's time to think about serving ideas! I love that you can eat it plain or dress it up – I mean, who doesn't like options, right? I've got some ideas to get you started – serving is my kinda fun!

Here's how I jazz things up:

Sauce it! I use a simple sauce with soy sauce, rice vinegar, and a dash of sesame oil. It's quick, easy and adds a fantastic savory punch like the eggplant is thanking you!.
Top it! Finely chop some green onions and sprinkle them on top. Adds a fresh, zesty crunch to every bite, what's better?
Spice it! I know you want this: a little chili garlic sauce for a fiery kick! Add it sparingly — unless you're brave!

Nutritional Information

You're probably curious about the nutritional lowdown, so let's explore into what you're getting with this tasty pan-fried eggplant! For the whole recipe – which, yes, is assumed to be a single serving – you're looking at about 121 calories. Not bad, right?

Next up, carbs! I'm seeing about 24 grams, and protein clocks in at 4 grams – gotta get those muscles, y'know! Fat is minimal, around 3 grams, with saturated fat at only 0.4 grams. That means I'm eating healthy fat!

Sodium is a bit higher, 1172 mg, so go easy on the extra salt. Potassium is great at 923 mg! Fiber has 12 grams – good for your gut! And sugar is 14 grams.

Vitamins include A and C, plus some calcium and iron. Not a bad nutritional profile for something so delicious, wouldn't you agree?