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This recipe is definitely one of my favourite for two reasons: very low in net carbs & taste great! Now, let's have a look why eggplants (aka aubergines) are so good for us:
- they contain antioxidants (most of them are in the purple skin) that protect our cells from free-radical damage and have anti-aging effects
- they are high in fiber, low in net carbs (2.3g of net carbs per 100g / 3.5 oz)
- eggplants are a good source of potassium and magnesium, electrolytes that are often deficient not just in low-carb diets
You can try eggplant chips with simple creamy dip. You will need 1 cup of sour cream (240 g/ 8.5 oz) and 1 medium spring onion, thinly chopped. 1 serving: 1/4 cup of creamy dip will add about 1.9 g of net carbs.
Hands-on Overall
Serving size about 6 slices
Nutritional values (per about 6 slices)
Net carbs3.9 grams
Protein1.3 grams
Fat11.5 grams
Calories135 kcal
Calories from carbs 12%, protein 4%, fat 84%
Total carbs7.7 gramsFiber3.8 gramsSugars4.4 gramsSaturated fat6.8 gramsSodium295 mg(13% RDA)Magnesium18 mg(5% RDA)Potassium295 mg(15% EMR)
Ingredients (makes 4 servings)
- 2 medium eggplants (500 g/ 1.1 lb)
- 3 tbsp melted ghee, butter or extra virgin olive oil (45 ml)
- 1 clove garlic, crushed
- 1 tbsp fresh (or dried) rosemary
- sea salt to taste
Instructions
- Slice the eggplants into about 1/2 cm (1/4 inch pieces) with a knife. I sliced them slightly diagonally to get them as big as possible (they will shrink a lot).
- Lay the eggplant in a single layer on a baking sheet lined with baking foil or parchment paper and sprinkle with salt. Let it sit for up to an hour to leach out water before baking. Use a paper towel to tap on each slice and remove any excessive water.
- Preheat the oven to 175 °C/ 350 °F (fan assisted), or 195 °C/ 380 °F (conventional). In a small bowl, mix the melted ghee (butter or extra virgin olive oil), chopped rosemary and mashed garlic.
- Brush each slice from both sides with the oil mixture, add more salt if needed and place in the oven for 20-30 minutes. You may need to remove some of the eggplant at a time depending on the thickness of each slice and also on distribution of heat in your oven.
- Remove from the oven and eat soon. Like other vegetable chips, eggplant chips tend to get soggy if you leave them for too long. If that happens, just add them back to the oven for a couple of minutes.
Rosemary & Garlic Eggplant Chips
Step by Step
Ingredients
- 2 medium eggplants (500 g/ 1.1 lb)
- 3 tbsp melted ghee, butter or extra virgin olive oil (45 ml)
- 1 clove garlic, crushed
- 1 tbsp fresh (or dried) rosemary
- sea salt to taste
Instructions
- Slice the eggplants into about 1/2 cm (1/4 inch pieces) with a knife. I sliced them slightly diagonally to get them as big as possible (they will shrink a lot).
- Lay the eggplant in a single layer on a baking sheet lined with baking foil or parchment paper and sprinkle with salt. Let it sit for up to an hour to leach out water before baking. Use a paper towel to tap on each slice and remove any excessive water.
- Preheat the oven to 175 °C/ 350 °F (fan assisted), or 195 °C/ 380 °F (conventional). In a small bowl, mix the melted ghee (butter or extra virgin olive oil), chopped rosemary and mashed garlic.
- Brush each slice from both sides with the oil mixture, add more salt if needed and place in the oven for 20-30 minutes. You may need to remove some of the eggplant at a time depending on the thickness of each slice and also on distribution of heat in your oven.
- Remove from the oven and eat soon. Like other vegetable chips, eggplant chips tend to get soggy if you leave them for too long. If that happens, just add them back to the oven for a couple of minutes.
Nutrition (per serving, about 6 slices)
Calories135kcal
Net Carbs3.9g
Carbohydrates7.7g
Protein1.3g
Fat11.5g
Saturated Fat6.8g
Fiber3.8g
Sugar4.4g
Sodium295mg
Magnesium18mg
Potassium295mg
Detailed nutritional breakdown (per about 6 slices)
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