Q. Can eggplant help you lost weight? And if so, can you recommend a healthy eggplant recipe?
A: Eggplant is a great food to help you lose weight. Eggplant is a low-carb, nutrient-dense, calorie-poor food, meaning that it contains high levels of nutrients but not a lot of calories or carbohydrates. One cup of eggplant contains only eight grams of carbohydrates, two of those coming from fiber. It is also a low glycemic food, meaning that the small amount of carbohydrates in eggplant doesn't cause much of an impact on your blood sugar levels (another key for optimizing weight loss).
If you're looking for a great way to prepare eggplant, here is a healthy recipe for Middle Eastern Inspired Eggplant by Todd Andersen, a private chef based out of Indianapolis who prepares delicious, healthy meals for one of my clients. Add your favorite protein to this dish and you'll have a complete, tasty, and waistline-friendly meal.
Middle Eastern Inspired Eggplant
2 large eggplant, peeled and cut into ½-inch cubes
1 small onion, small dice
2 cloves garlic, minced
1 14 oz can whole plum tomatoes
2 Tbps tomato paste
1 ½ T Garam Masala
1 T Madras curry powder
¼ t ground clove
2 Tbsp balsamic vinegar
1 Tbsp honey
½ cup chicken broth
Salt and pepper to taste
Directions: Add olive oil to coat the bottom of a large, hot skillet. Add onion and eggplant, salt and pepper generously. Add garlic and toss frequently until the eggplant has a little color to it. Next add the tomato paste, allowing to heat and toast just a bit from the heat of the pan. Pour in balsamic vinegar and heat until the liquid reduces by half. Stir in the spices, honey and raisins. Add tomatoes, crushing by hand as adding, reduce heat to a simmer. Add chicken broth and allow the dish to simmer until thickened to almost a stew consistency. Taste and adjust seasoning to liking.
Nutrition Information (per serving): 150 calories, 4 gram fat, 29 grams carbohydrates, 10 gram fiber, 5 grams protein
Dr. Mike Roussell, PhD, is a nutritional consultant known for his ability to transform complex nutritional concepts into practical habits and strategies for his clientele, which includes professional athletes, executives, food companies, and top fitness facilities. Dr. Mike is the author of Dr. Mike's 7 Step Weight Loss Plan and the upcoming 6 Pillars of Nutrition.