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crispy panko-baked eggplant tenders

crispy panko-baked eggplant tenders

  • Yield: 6 servings 1x

Ingredients

Scale
  • 1/2 cup (120 grams) plain, unsweetened plant-based yogurt
  • 1/4 cup plus 3 tablespoons (105 milliliters) extra-virgin olive oil, divided
  • 1/4 cup (40 grams) whole-wheat pastry flour or flour of choice
  • 1/4 cup (60 milliliters) water or unsweetened green tea
  • 2 tablespoons (30 milliliters) lemon juice
  • 3 large garlic cloves, minced
  • 1 3/4 teaspoons sea salt, divided
  • 1 1/2 teaspoons freshly ground black pepper
  • 2 1/2 cups (200 grams) Panko breadcrumbs, whole-wheat or regular
  • 1 large (1 1/4-pound/565-gram) eggplant, cut into 30 sticks*

Instructions

  1. Preheat the oven to 400°F/205°C. Onto two large rimmed baking sheets, place a (cooling) rack. (Alternatively, use one baking sheet and bake in batches.)
  2. To a medium mixing bowl, whisk together the yogurt, 1/4 cup (60 milliliters) of the olive oil, the flour, water, lemon juice, garlic, 1 teaspoon of the salt, and the pepper until smooth. Transfer to a medium container (without lid).
  3. To a large container with lid, add the Panko, the remaining 3 tablespoons (45 milliliters) olive oil and 3/4 teaspoon salt. Cover and shake well to fully coat the Panko with the oil. Remove lid.
  4. One at a time, dip the eggplant sticks into the yogurt batter to fully coat; shake off excess. Then, dip into the Panko mixture to fully coat. Then place onto the rack on the baking sheet.
  5. Bake (in batches, if necessary) until fully cooked through and Panko is browned and crisped, about 40 minutes. Ideally, let stand for at least 10 minutes (to allow to slightly firm up), then serve semi-warm or at room temperature.

Notes

Per serving: 320 calories, 17g total fat, 2.5g saturated fat, 0g trans fat, 0mg cholesterol, 720mg sodium, 38g total carbohydrate, 5g dietary fiber, 4g total sugars includes 0g added sugars, 6g protein
(Note: Based on use of all batter and breading.)

*Ideally, trim the eggplant ends, but don’t peel the eggplant (unless you simply don’t like eggplant peel!). Cut eggplant into 5 lengthwise slabs/steaks. Then cut each slab/steak lengthwise into 6 sticks to create 30 total sticks. Size varies, but expect each stick to be about 6 to 7 inches (15.25 to 17.75 centimeters) long and 3/4 inch (1.9 centimeter) wide. If you’re serving kids, you can halve some or all of the sticks so that they’re just 3 to 3 1/2 inches (7.6 to 8.9 centimeters) long. (Note: Remember to compost any remaining produce scraps.)


Nutrition

  • Serving Size: 5 tenders (sticks) each