Chinese Style Sautéed Eggplant (Low-Fodmap)

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For my recipe, I drew inspiration from Maggie of Omnivore’s Cookbook and her recipe – Chinese Eggplant with Garlic Sauce. While her recipe is a bit more traditional with the use of actual Chinese eggplant as well as garlic, you can make my low-FODMAP version using the common form of eggplant as well as asafetida powder (wheat-free) to give the dish a garlicky taste.
Please note that this recipe is oily so it may be better for those who have IBS-C (IBS with constipation) rather than IBS-D.

Further Food Nutritionist Commentary:

A member of the nightshade family along with tomatoes, bell peppers and tomatoes, eggplant has only 20 calories per cup with fewer than 5 grams carbohydrate and about 10% of your daily fiber needs. It's vibrant purple color indicates the presence of the pigment compound anthocyanin, a phytochemical with antioxidant properties. Eggplant is good for more than just Italian recipes, and Colleen's adaptation of this Chinese version is a great way to take a culinary holiday!

Notes: Asafoetida, also known as hing, is a powdery yellow spice. You can typically find it at Asian and Indian markets!

By Heather Goesch, MPH, RDN, LDN

Chinese Style Sautéed Eggplant (Low-Fodmap)

  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Servings: 3

Ingredients

1 pound (or 2) Chinese (long) eggplant, sliced into quarters
1/4 teaspoon salt
1 teaspoon cornstarch, plus ¼ cup more to coat eggplant
1 tablespoon safflower oil
1 ½ tablespoons gluten-free soy sauce (tamari)
1 tablespoon gluten-free fish sauce
1/16 teaspoon wheat-free asafetida powder
2 teaspoons turbinado sugar
1 1/2 tablespoons sesame oil
1 teaspoon minced (fresh or dry) ginger
3 scallions, chopped, green tips only

Instructions

1. Spread sliced eggplant (if you do not have Chinese eggplant you can also use regular eggplant) on a paper towel and sprinkle salt on both sides of eggplant slices. Allow to rest for 1 hour. Pat eggplant dry but do not rinse.
2. Combine soy sauce, fish sauce, asafetida powder, sugar and 1 teaspoon cornstarch in a small bowl, mix well.
3. Sprinkle ¼ cup cornstarch over eggplant and mix by hand, until eggplant is evenly coated with a thin layer of cornstarch. Add more cornstarch if needed to coat both sides of each eggplant piece, but again, make sure pieces are lightly coated.
4. Heat 1 tablespoon safflower oil in a large nonstick skillet over medium heat until warm. Add in ginger and 2 chopped scallions. Spread eggplant across bottom of skillet and do not overlap pieces. If there isn’t enough room, cook in batches by putting in half of eggplant (and use half of sauce). Grill eggplant pieces until charred and soft; cooking one side at a time, about 8 -10 minutes. Transfer to a plate.
5. Cook remaining eggplant with same method. If skillet gets too hot and starts to smoke, turn to medium heat.
6. May be served as an appetizer or as dinner with brown or white rice.
6. Garnish with remaining scallions.

1. Spread sliced eggplant (if you do not have Chinese eggplant you can also use regular eggplant) on a paper towel and sprinkle salt on both sides of eggplant slices. Allow to rest for 1 hour. Pat eggplant dry but do not rinse. 2. Combine soy sauce, fish sauce, asafetida powder, sugar and 1 teaspoon cornstarch in a small bowl, mix well. 3. Sprinkle ¼ cup cornstarch over eggplant and mix by hand, until eggplant is evenly coated with a thin layer of cornstarch. Add more cornstarch if needed to coat both sides of each eggplant piece, but again, make sure pieces are lightly coated. 4. Heat 1 tablespoon safflower oil in a large nonstick skillet over medium heat until warm. Add in ginger and 2 chopped scallions. Spread eggplant across bottom of skillet and do not overlap pieces. If there isn’t enough room, cook in batches by putting in half of eggplant (and use half of sauce). Grill eggplant pieces until charred and soft; cooking one side at a time, about 8 -10 minutes. Transfer to a plate. 5. Cook remaining eggplant with same method. If skillet gets too hot and starts to smoke, turn to medium heat. 6. May be served as an appetizer or as dinner with brown or white rice. 6. Garnish with remaining scallions.

Nutrition Information

Per Serving:  Calories: 220; Total Fat: 12 g; Saturated Fat: 1 g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 4 g; Cholesterol: 0 mg; Sodium: 655 mg; Potassium: 487 mg; Carbohydrate: 27 g; Fiber: 6 g; Sugar: 9 g; Protein: 4 g

Nutrition Bonus: Calcium: 25%;  Vitamin C: 21%; Vit A: 11%;  Iron: 7%;

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