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LOW CAL, ZERO FAT Eggplant

For best quality, look for eggplants that are firm, heavy and free of scars. The skin will be glossy, and the flesh, firm. Smaller, slender selections usually have smaller seeds and are more tender. Like most vegetables, eggplant is low in calories and has no fat. It is a fair source of potassium, iron and protein. A cup has only 38 calories (without added fat). A main benefit of eggplant is its high fibre content.

Eggplant can be cooked by baking it in its skin, boiling it in water, frying, sautéing, steaming or stewing it. The vegetable can be served stuffed, and used as a meat extender. The varieties of ways in which it can be prepared make it a favourite choice of people who limit meat in their diet. It is said that eggplant absorbs fat faster than other vegetables, so limit the amount of fat you add to recipes.

The vegetable can be prepared with or without its skin. lf it is baked for a little over an hour, the skin becomes edible and may be retained. When cooking it for a shorter time, it is better to peel the vegetable first.

Eggplant contains a slightly bitter liquid. This can be removed by soaking the peeled, cut-up eggplant pieces for at least 30 minutes in salt water, then rinsing them well in cool water and patting them dry. To retain the vegetable’s shape for stuffing, parboil it whole. Or broil the entire vegetable till its skin is almost like charcoal in order to get that unique smoky taste. Soaking salted and drained eggplant pieces in milk keeps them from absorbing too much oil during frying.

RISHI MANUCHA

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