Baked Yaki Nasu

Baked Yaki Nasu is a delicious Japanese dish featuring tender eggplant topped with a high-protein miso glaze and baked to perfection. This healthy and satisfying meal is packed with flavor and nutrients, making it a great option for a light dinner or lunch.

Ingredients

• Japanese eggplant - 2 medium (approximately 300g)
• Miso paste - 2 tablespoons (30g)
• Soy sauce - 1 tablespoon (15ml)
• Honey or maple syrup - 1 tablespoon (15ml)
• Tofu (firm) - 100g, crumbled
• Sesame oil - 1 teaspoon (5ml)
• Garlic - 1 clove, minced
• Ginger - 1 teaspoon, grated
• Green onions - 2, finely chopped
• Sesame seeds - 1 tablespoon (15g)
• Salt - to taste
• Black pepper - to taste

Steps

1. Preheat the oven to 200°C (400°F).
2. Slice the Japanese eggplants in half lengthwise and lightly score the flesh with a knife. Sprinkle with salt and let them sit for about 10 minutes to draw out excess moisture.
3. In a bowl, mix the miso paste, soy sauce, honey or maple syrup, sesame oil, minced garlic, and grated ginger until well combined.
4. Rinse the salted eggplants under cold water and pat them dry with paper towels.
5. Spread a layer of the miso mixture on the cut side of each eggplant half.
6. In a separate bowl, mix the crumbled tofu with half of the chopped green onions and season with salt and pepper. Spoon this tofu mixture onto the miso-topped eggplants.
7. Place the prepared eggplants on a baking sheet lined with parchment paper and sprinkle the tops with sesame seeds.
8. Bake in the preheated oven for 20-25 minutes, or until the eggplants are tender and the tops are slightly golden.
9. Once baked, remove from the oven and let cool for a few minutes. Garnish with the remaining chopped green onions before serving.

Nutrition

• Calories: 250
• Protein: 15 g
• Carbs: 20 g
• Fiber: 8 g
• Sugar: 5 g
• Sodium: 550 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.15 L

Health Benefits

• Rich in antioxidants and vitamins from eggplant.
• High in protein due to the addition of tofu, supporting muscle health.

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