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Healthy recipe: Roasted eggplant & feta dip

June 25, 2013

Yield: 12 servings, about 1/4 cup each

Servings: 12

Prep Time: 40 minutes

Total Time: 40 minutes

To Make Ahead: Cover and refrigerate for up to 2 days.

Recipe Description:

This roasted eggplant and feta dip gets a kick from a fresh chile pepper and cayenne pepper. There are countless variations on this classic Greek dip. Out-of-season eggplant or eggplant that has been heavily watered often has an abundance of seeds, which make the vegetable bitter. Be sure to taste the dip before you serve it; if it’s a touch bitter, you can remedy that with a little sugar. Serve with toasted pita crisps or as a sandwich spread.

Recipe Ingredients:

  1. 1 medium eggplant (about 1 pound)
  2. 2 tablespoons lemon juice
  3. 1/4 cup extra-virgin olive oil
  4. 1/2 cup crumbled feta cheese, preferably Greek
  5. 1/2 cup finely chopped red onion
  6. 1 small red bell pepper, finely chopped
  7. 1 small chile pepper, such as jalapeño, seeded and minced (optional)
  8. 2 tablespoons chopped fresh basil
  9. 1 tablespoon finely chopped flat-leaf parsley
  10. 1/4 teaspoon cayenne pepper, or to taste
  11. 1/4 teaspoon salt
  12. Pinch of sugar (optional)

Recipe Steps:

  1. Position oven rack about 6 inches from the heat source; preheat broiler.
  2. Line a baking pan with foil. Place eggplant in the pan and poke a few holes all over it to vent steam. Broil the eggplant, turning with tongs every 5 minutes, until the skin is charred and a knife inserted into the dense flesh near the stem goes in easily, 14 to 18 minutes. Transfer to a cutting board until cool enough to handle.
  3. Put lemon juice in a medium bowl. Cut the eggplant in half lengthwise and scrape the flesh into the bowl, tossing with the lemon juice to help prevent discoloring. Add oil and stir with a fork until the oil is absorbed. (It should be a little chunky.) Stir in feta, onion, bell pepper, chile pepper (if using), basil, parsley, cayenne and salt. Taste and add sugar if needed.

Recipe Nutrition:

Per serving: 75 calories; 6 g fat (2 g sat, 4 g mono); 6 mg cholesterol; 4 g carbohydrate; 0 g added sugars; 2 g protein; 2 g fiber; 129 mg sodium; 121 mg potassium

Nutrition Bonus: Vitamin C (18% daily value)

0 Carbohydrate Servings

Exchanges:
1/2 vegetable, 1 fat

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