Laotian Eggplant with Tomatoes, Onion, and Mint - 16.2g Carbs, 5.3g Fiber 6.1g Sugar
Note: Nutrition difference with and without the sugar given!
From: www.vegetariantimes.com - July 2009
Fresh mint adds a cool, light touch to this hearty eggplant stir-fry.
30 minutes or fewer
Serves: 6
1 Tbsp vegetable oil
1 lb Japanese eggplant, trimmed and diced (3 cups)
1 medium red onion, thinly sliced (1 1/2 cups)
4 medium tomatoes, chopped (2 cups)
3 Tbsp dark brown sugar
2 Tbsp low-sodium soy sauce
2 tsp lime juice
1 1/2 tsp chile-garlic sauce, such as Huy Fong
3 cups bean sprouts
1 (8 oz can) sliced bamboo shoots, rinsed and drained
1/2 cup chopped fresh mint
Heat oil in wok or large skillet over high heat. Add eggplant and
onion; stir-fry 10 minutes. Stir in tomatoes, brown sugar, soy sauce,
lime juice, and chile-garlic sauce. Cook 3 minutes more. Add bean
sprouts and bamboo shoots; stir-fry 2 minutes. Garnish with mint.
Servings: 6
Serving Size: 1 1/3-cup
Nutrition per Serving:
109 Calories, 3g Total Fat, <1g Saturated Fat, 0mg Cholesterol,
4g Protein, 211mg Sodium, 20g Carbs, 5g Fiber, 14g Sugar
Nutrition From: www.caloriecount.about.com
Omitting the "3 Tbsp dark brown sugar"
Servings: 6
Serving Size 323 g (323 g = 11.39 oz // 11.39 oz = 1.42 cups)
Nutrition per Serving:
103 Calories, 29 Calories from Fat, 3.2g Total Fat, 0.6g Saturated Fat,
0g Trans Fat, 0mg Cholesterol, 55mg Sodium, 16.2g Total Carbs,
5.3g Dietary Fiber 6.1g Sugars, 6.8g Protein
Vitamin A 22% - Vitamin C 88% - Calcium 6% - Iron 13%
Nutrition Grade: A
Good points:
No cholesterol
Low in sodium
Very high in dietary fiber
High in iron
Very high in manganese
High in magnesium
High in niacin
Very high in potassium
High in riboflavin
Very high in thiamin
Very high in vitamin A
High in vitamin B6
Very high in vitamin C
Bad points:
High in sugar
