Chinese Eggplant Stir-Fry is a simple and delicious dish that is perfect for a healthy summer dinner. This recipe is a classic example of how Chinese cuisine can be both flavorful and nutritious. Eggplants are low in calories and high in fiber, making them a great ingredient for weight loss and maintaining a healthy diet.
In this dish, the eggplant is cooked to perfection with garlic and ginger, then tossed with a savory and spicy sauce made with coconut aminos, sesame oil, and chili paste. Serve it with a side of brown rice or cauliflower rice for a complete and satisfying meal.
Why Chinese Eggplant Stir-Fry is best for healthy summer dinner?
Chinese Eggplant Stir-Fry is the perfect dish for a healthy summer dinner for several reasons. Firstly, eggplants are a great source of fiber and nutrients such as vitamins and minerals, making them a healthy ingredient for any dish. Secondly, the use of garlic and ginger in this dish adds a lot of flavor while also providing numerous health benefits such as anti-inflammatory properties and improved digestion.
Lastly, the sauce used in this recipe is made with coconut aminos, which are a healthier alternative to soy sauce as they are low in sodium and free of gluten and soy.
How to Make Chinese Eggplant Stir-Fry
Ingredients
- 2 medium-sized eggplants, sliced into bite-sized pieces
- 2 cloves of garlic, minced
- 1 tsp of fresh ginger, grated
- 1 tbsp of coconut oil
- 2 tbsp of coconut aminos
- 1 tsp of sesame oil
- 1 tsp of chili paste
- Salt and pepper to taste
Instructions
- Heat a large skillet or wok over medium-high heat.
You want to start by heating up your skillet or wok over medium-high heat. This will ensure that the pan is hot enough to cook the eggplants.
- Add the coconut oil to the skillet and allow it to melt.
Once the skillet is hot, add 1 tablespoon of coconut oil to the pan. Allow the coconut oil to melt completely before proceeding.
- Add the minced garlic and grated ginger to the skillet and stir-fry for 30 seconds or until fragrant.
Next, add 2 cloves of minced garlic and 1 teaspoon of grated ginger to the pan. Stir-fry the garlic and ginger for about 30 seconds or until fragrant.
- Add the sliced eggplants to the skillet and stir-fry for 5-7 minutes or until they are cooked through and slightly browned.
Now, add the sliced eggplants to the pan. Make sure the eggplants are cut into bite-sized pieces, so they cook evenly. Stir-fry the eggplants for 5-7 minutes or until they are cooked through and slightly browned. You want the eggplants to be tender but not mushy.
- In a small bowl, whisk together the coconut aminos, sesame oil, chili paste, and salt and pepper to taste.
While the eggplants are cooking, mix together the sauce ingredients in a small bowl. Whisk together 2 tablespoons of coconut aminos, 1 teaspoon of sesame oil, 1 teaspoon of chili paste, and salt and pepper to taste. Adjust the seasoning to your preference.
- Pour the sauce over the cooked eggplants and stir-fry for an additional 1-2 minutes or until the eggplants are coated in the sauce.
Once the eggplants are cooked, pour the sauce over the eggplants in the skillet. Use a spatula to mix the eggplants with the sauce until the eggplants are coated in the sauce. Stir-fry for an additional 1-2 minutes to ensure the eggplants are evenly coated and the sauce has thickened.
- Serve the eggplant stir-fry with a side of brown rice or cauliflower rice.
Once the eggplant stir-fry is ready, serve it with a side of brown rice or cauliflower rice for a complete meal. Enjoy!
Helpful Tip
When selecting eggplants for this recipe, choose ones that are firm and heavy for their size. Avoid eggplants that are wrinkled or soft as they may be overripe.
FAQ’s
Can I use regular soy sauce instead of coconut aminos?
Yes, you can use soy sauce if you don’t have coconut aminos. However, keep in mind that soy sauce is higher in sodium and may not be gluten-free.
Can I use vegetable oil instead of coconut oil?
Yes, you can use any type of oil for stir-frying, but coconut oil adds a nice flavor to this dish.
How spicy is this dish?
The level of spiciness in this dish can be adjusted according to your preference by increasing or decreasing the amount of chili paste used.
Can I use other types of eggplants for this recipe?
Yes, you can use other types of eggplants for this recipe. However, keep in mind that the cooking time may vary depending on the type of eggplant used. Make sure to slice the eggplants into bite-sized pieces for even cooking.
Can I add other vegetables to the stir-fry?
Yes, you can add other vegetables to the stir-fry, such as bell peppers, onions, or mushrooms. Just make sure to adjust the cooking time accordingly.
How can I make the dish spicier?
If you prefer a spicier dish, increase the amount of chili paste or add some red pepper flakes.
Can I make this dish ahead of time?
Yes, you can make this dish ahead of time and store it in an airtight container in the refrigerator for up to 3 days. Reheat the stir-fry on the stove or in the microwave before serving.
Freezing
This dish can be frozen for up to 2 months. To freeze, allow the stir-fry to cool completely and transfer it to a freezer-safe container. When ready to eat, thaw the stir-fry in the refrigerator overnight and reheat it on the stove or in the microwave.
Storage
This dish can be stored in the refrigerator for up to 3-4 days. To store, transfer the stir-fry to an airtight container and keep it in the fridge. Reheat the stir-fry on the stove or in the microwave before serving.
Nutritional Information
This Chinese Eggplant Stir-Fry recipe serves 4 people and each serving has the following nutritional information:
- Calories: 150
- Total fat: 7g
- Saturated fat: 4g
- Cholesterol: 0mg
- Sodium: 330mg
- Total carbohydrates: 21g
- Dietary fiber: 7g
- Sugars: 10g
- Protein: 3g
Eggplants are low in calories and high in fiber, which makes them a great ingredient for weight loss and maintaining a healthy diet. The sauce used in this recipe is made with coconut aminos, which are a healthier alternative to soy sauce as they are low in sodium and free of gluten and soy. Overall, this dish is a great option for those who are looking for a healthy and flavorful dinner option.
Chinese Eggplant Stir-Fry is a delicious and healthy dish that is perfect for a summer dinner. The eggplants are cooked to perfection with garlic and ginger and then coated with a savory and spicy sauce made with coconut aminos, sesame oil, and chili paste. This dish is easy to make, customizable, and perfect for meal prep. Serve it with a side of brown rice or cauliflower rice for a complete and satisfying meal. Try this recipe for a healthy and flavorful dinner tonight!
