Oil-Free Eggplant Curry Stir-Fry
Oil-Free Eggplant Curry Stir-Fry
NO OIL! Eggplant Curry Stir-Fry/Rice Bowl: A Low-Calorie Dish Sautéed with Tomatoes and Flavored with Curry Powder. It Couldn’t Be Simpler!
This is a low-calorie diet dish where tomatoes replaced oil during vegetable stir-frying, and water replaced oil when making the fried egg. Enjoy a healthy meal!
Ingredients- 1 Eggplant
- 1-2 Tomatoes
- 1/2 Onion
- 1/2 Bell Pepper
- 1-2 Tbsp Curry Powder
- 2-3 Tbsp Perilla Seed Powder
- 1 Serving Brown Rice and Barley Rice
Cooking Instructions
Step 1
First, prepare all your vegetables. Slice the eggplant into bite-sized pieces (about 1-1.5 cm thick), and chop the tomatoes, onion, and bell pepper similarly. Place all the chopped vegetables into a non-stick pan without any oil. (Tip: Don’t worry about sticking; the moisture from the tomatoes and other vegetables will create steam and cook them nicely!) Cover the pan with a lid and stir-fry over medium-low heat until the vegetables are tender. The natural juices from the tomatoes will act as a cooking liquid, preventing sticking and ensuring they cook evenly.
Step 2
Once the vegetables have softened, add 1 to 2 tablespoons of curry powder to the pan. Stir and cook the vegetables with the curry powder until well combined. The curry powder provides plenty of flavor and seasoning, so additional salt is usually not needed. Continue to stir-fry for another 1-2 minutes, allowing the curry flavor to meld with the vegetables.
Step 3
Finally, stir in 2 to 3 tablespoons of perilla seed powder for a nutty, rich flavor. Mix well and cook for another 30 seconds to 1 minute. This completes your delicious Eggplant Curry Stir-Fry.
Step 4
To make this into a rice bowl, let’s prepare a fried egg without oil. Add 1 to 2 tablespoons of water to a non-stick pan over medium heat. Once the water is simmering, crack an egg into the pan. Cover with a lid and cook until the egg reaches your desired level of doneness. (Tip: Using water instead of oil creates a wonderfully moist and healthy fried egg.)
Step 5
Assemble your Eggplant Curry Rice Bowl by spooning the cooked stir-fry over a serving of warm brown rice and barley rice. Carefully place the prepared oil-free fried egg on top. For an extra touch of flavor and visual appeal, sprinkle a little more perilla seed powder over the egg. Your healthy and delicious meal is ready to enjoy!
