Healthy recipe: Roasted eggplant & feta dip

أَثْمَر: 12 servings, about 1/4 cup each

الوجبات: 12

وقت الإعداد: 40 دقيقة

الوقت الكلي: 40 دقيقة

للمضي قدمًا: Cover and refrigerate for up to 2 days.

وصف الوصفة:

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.

مكونات الوصفة:

1. 1 medium eggplant (about 1 pound)
2. 2 tablespoons lemon juice
3. 1/4 كوب زيت زيتون بكر ممتاز
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 ملعقة صغيرة ملح
12. Pinch of sugar (optional)

خطوات الوصفة:

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.

وصفة التغذية:

لكل وجبة: 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

مكافأة التغذية: Vitamin C (18% daily value)

0 Carbohydrate Servings

التبادلات: 1/2 vegetable, 1 fat