Eggplant Parm Fries

Equipment

• Pot
• Small Bowl
• Peeler
• Cutting Board
• Knife
• Bowl
• Kitchen Towel
• Baking tray
• Cooking brush
• Air fryer
• Oven

Ingredients

• Uncooked eggplant, 1 1/2pounds
• Large eggs 2
• Tomato Paste 2tbsp
• Water 2tbsp
• Whole Wheat Breadcrumbs, 1cup
• Shredded Parmesan Cheese, 1/4 cup
• Olive Oil 2tsp
• Table Salt: 1/2 teaspoon
• Fresh ground black pepper, 1/2 tsp

Marinara Sauce

• Olive oil, 1tsp
• Chopped Garlic Cloves 2
• Crushed Tomatoes, 28 oz
• Small Bay leaf 1
• Oregano 1tsp
• Chopped Fresh Basil 2tbsp
• Salt 1/4 teaspoon, or to taste
• Fresh chopped black pepper, a pinch

Ingredient notes

Bread Crumbs:
We used Italian Seasoning Bread crumbs. It gives a crunchy texture to the fries.

Parmesan Cheese:
Add low-fat cheese, i.e., parmesan cheese.

Eggs:
It perfectly binds the breadcrumb mixture.
Olive oil: It is used to grease the baking tray and an air fryer basket.

Instructions

Preparation of Marinara Sauce:

1. Warm olive oil over medium heat for 2-3 minutes in a small pot.
2. Add chopped garlic to this pot & cook it until the hue shifts.
3. Next add salt, bay leaf, black pepper, oregano, and crushed tomatoes.
4. Set the flame to normal-low & combine all the items well.
5. Shift the lid on the pot and cook it for 12-20 minutes.
6. Switch the flame off & move to a little vessel.
7. Top it with fresh basil.

Preparation of Eggplant Fries Mixture

1. Remove the outer skin of eggplants by using a peeler.
2. Use a board (cutting) & knife to cut it into 1/2-inch-thick slices.
3. Divide again 1/2inch each slice into two equal half slices.
4. Next, add water with salt to a bowl and dip eggplant slices into this bowl for 20-30 minutes.
5. After 30 minutes, use the kitchen towel/piece of tissue paper to dry these slices. Set aside.
6. Mix powdered peppercorn, water, salt, egg whites (beaten), & tomato paste in another bowl.
7. Add cheese and breadcrumbs in a separate bowl. Put aside.
8. Coat slices with egg white mixture, and then dip into bread crumbs.
9. Follow the same instructions to prepare other fries.

Oven

1. Heat the oven to 400-450 degrees.
2. Spread olive oil on a baking tray by using a cooking brush.
3. Shift the coated fries to this baking tray & coat it lightly in the oil of olives.
4. Bake it for 20-25 minutes until light brown.
5. The yummy dish is ready to enjoy.

Air fryer

1. Plug in the air fryer & heat it empty at 350 degrees F.
2. Place the fries in an air fryer basket coated with olive oil.
3. Cook it for 6–9 minutes until crispy.
4. Change each side after 3 minutes so it cooks completely.
5. Serve the hot and tasty fries with homemade marinara sauce.

Tips

We soaked the eggplant slices in water to reduce their bitter taste and retain their color.
You can use paprika powder or ground red pepper flakes to add a spicy taste.
I used only low-fat cheese options like mozzarella, parmesan, or cheddar cheese to maintain the points.
Customize this recipe with other spices.
Use fresh eggplant instead of frozen to prepare the fries.
You may serve this dish another way with low-point ready-made sauces.

Storage Information

Refrigerator: Shift the remaining eggplant pam fries into a clean, airtight bag. Keep it chill for 3–6 days.
Freezer: Store the unbaked fries in the freezer for 2-3 months.
Rewarming: You can reheat it in an air fryer or a microwave oven to retain its crunchy texture.

FAQs

Which sauce goes well with this dish?
You can serve it with any dipping sauce of your preferred choice. Marinara sauce, homemade tomato sauce, and mayo sauce are good options.

How do we enjoy eggplant parm fries with other meals?
Perfect wells with other meal options like Caesar salad, simple garlic bread, and Caprese salad.

Does this dish contain any gluten-free items?
No, but you can use alternative items like bread crumbs to make this gluten-free.

Nutritional Facts Per Serving of Marinara Sauce

Serving Size: 1/2 cup
Total Calories: 53kcals
Carbohydrates 9.5g
Protein 0.1g
Sugar 4.5g
Total Fat 1g
Fiber 0.2g
Sodium 282mg

Total Weight Watchers Points of this sauce is zero

NUTRITIONAL FACTS/SERVING (parm fries)

Serving Size: 12 fries
Quantity 48
Total Calories: 87kcals
Carbohydrates 12g
Protein 4.5g
Sugar 1g
Total Fat: 0.5g
Fiber 3g
Sodium 441mg

Total Weight Watchers Points of this dish are 2