Food Republic Baked Eggplant Fries Recipe Recipe

Keto Friendliness Gauge

Net Carbs are 14% of calories per serving, at 48g per serving. The amount is close to the maximum number of net carbs allowed for the keto diet and much higher than the standard recommendation of 25g Net Carbs. You'll have little flexibility to consume additional foods that contain carbs.

How keto-friendly is Food Republic Baked Eggplant Fries Recipe? The Keto Friendliness Gauge visualizes how much this food conforms to the standard keto diet.

  • Green implies that Net Carbs fall within standard keto diet guidelines.
  • Yellow implies that Net Carbs are a little higher than standard keto diet guidelines.
  • Orange implies that Net Carbs are much higher than standard keto diet guidelines and risks kicking you out of ketosis.
  • Red implies that the amount of Net Carbs fall within the upper limits allowed by the keto diet and there's a high risk of getting kicked out of ketosis.

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Keto & Health Insights for Food Republic Baked Eggplant Fries Recipe Recipe

  • Net Carbs are 14% of calories per serving, at 48g per serving. This food is at the upper limits (extremely risky) of what's considered keto-friendly and much higher than standard net carb guidelines for the keto diet. You risk kicking yourself out of ketosis and there's little flexibility to eat more foods that contain carbs. It's recommended that you track the macros of your daily food consumptions—this makes it easier to avoid overconsumption.
  • This food's %DV (daily value percentage) for sodium is 37%. At 843mg, it's considered high in sodium according to the FDA's standard for %DV (daily value percentage), which considers any food with %DV of more than 20% as high in sodium. The organization recommends 2300mg of sodium as the daily limit. High sodium is believed to be associated with health problems such as heart disease, strokes, high blood pressure, and kidney malfunctions. There's also a belief that diets with high amounts of salt correlates with obesity, but the link hasn't proven to be so direct. Instead, salt may trigger overeating by increasing the feeling of hunger, according to studies referenced in this WebMD article about salt & obesity. Add-ons such as sauces and condiments are the usual high-sodium culprits in most restaurant meals. Sodium additives are responsible for most high sodium amounts in packaged foods, especially frozen meals. For most adults, a healthy range for daily maximum sodium consumption is between 1500-2300mg; foods should be within 5%-20% DV per serving.

Food Republic Baked Eggplant Fries Recipe Recipe Nutrition Label

Nutrition Facts

Serving Size: 4 servings   ( 364 g )
Amount Per Serving
Calories: 349
Total Fat: 8g
Saturated Fat: 4g
Polyunsaturated Fat: 2g
Monounsaturated Fat: 3g
Trans Fat: 0g
Cholesterol: 2mg
Sodium: 843mg
Total Carbohydrates: 60g
Dietary Fiber: 12g
Sugar: 11g
Protein: 15g
Calcium: 237mg Iron: 4mg
Potassium: 646mg Vitamin A: 24mcg
Vitamin C: 8mg Vitamin D: 0mcg

Ingredients

  • 3 cloves garlic, crushed
  • 1/2 small cucumber, peeled, seeded and quartered
  • 1/4 cup vegan yogurt
  • 1/4 cup vegan sour cream
  • 1 tablespoon freshly squeezed lemon juice
  • 2 tablespoons fresh dill, mint or parsley, chopped
  • Salt and freshly ground black pepper
  • 1 large eggplant, peeled and sliced vertically into 1/2-inch slices
  • 1/2 cup flour of choice (all purpose, rice or chickpea are good choices)
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/8 teaspoon cayenne
  • 1 cup plain unsweetened almond milk or other non-dairy milk
  • 2 tablespoons ground flaxseed, blended with 1/4 cup water until thick
  • 1 tablespoon freshly squeezed lemon juice
  • 1 cup dry bread crumbs
  • 3 tablespoons nutritional yeast
  • 2 teaspoons dried oregano
  • 1 teaspoon dried basil
  • 1 teaspoon smoked paprika
  • tzatziki sauce for serving

Instructions

Visit Food Republic's website to view the recipe instructions. (Via Edamam)