🧾 I. Ingredient List (2 servings, final dish ~500g)
| Category | Ingredients with Precise Measurements |
|---|---|
| Main | Potato 300g (yellow flesh, peeled, cut into rolling chunks) Eggplant 250g (purple Asian eggplant, skin-on, cut into rolling chunks) Green bell pepper 100g (deseeded, cut into diamond shapes) |
| Aromatics | Garlic 15g (minced), Scallion white 10g (minced) |
| Sauce | Light soy sauce 30g, Dark soy sauce 5g (optional, for color), White sugar 5g, Salt 2g, Starch 10g, Water 80g |
| Cooking Oil | Rapeseed/Peanut oil 40g (used in stages) |
📌 Ratio Keys:
- Sugar:Salt ≈ 2.5:1 (balances umami and slight sweetness)
- Starch: 10g for thickening, ensures smooth sauce without clumping
- Eggplant Prep: Toss chunks with 1g salt, rest 10 mins, then squeeze dry to reduce oil absorption
👨🍳 II. Step-by-Step Cooking Process (Improved Low-Oil Version)
✅ Preparation (15 minutes)
- Prep Vegetables:
- Soak potato chunks in water 10 mins to remove starch → Drain well
- Sprinkle eggplant with 1g salt, rest 10 mins → Squeeze out moisture (key for less oil!)
- Cut bell pepper, mince garlic and scallion.
- Mix Sauce:
- Combine light soy 30g + dark soy 5g + sugar 5g + salt 2g + starch 10g + water 80g. Stir until smooth.
🔥 Cooking (20 minutes)
| Step | Key Instructions | Pro Tips |
|---|---|---|
| 1️⃣ Pan-fry Potatoes | Heat 15g oil in wok → Medium heat, fry potato chunks until golden and slightly crisp (~8 mins). Remove. | 🥔 Oil temp 160°C; pan-frying cuts 30% fat vs. deep-frying |
| 2️⃣ Pan-fry Eggplant | Add 10g oil → Medium heat, fry eggplant until soft (~5 mins). Remove. | 🍆 Squeezing dry reduces oil absorption by 50% |
| 3️⃣ Sauté Aromatics | Use remaining 5g oil → Sauté garlic and scallion over low heat 30 sec | 🔥 Avoid burning garlic |
| 4️⃣ Combine & Sauce | High heat → Add bell pepper, stir-fry 30 sec → Add potatoes & eggplant → Pour sauce along wok edge → Toss 1 min until thickened | 💦 Prevents clumping |
| 5️⃣ Finish | Sprinkle reserved minced garlic, remove from heat! | ⚡️ Let rest 10 sec for flavors to meld |
⚠️ Troubleshooting:
- Sauce clumps → Mix starch with cold water first before combining
- Vegetables watery → Eggplant must be squeezed dry; potatoes fried thoroughly
🌱 III. Healthier Modifications
- Less Oil:
- Air-fry potatoes at 200°C for 15 mins (total oil reduced to 20g, calories ≈550kcal)
- Lower Sugar:
- Replace sugar with 3g erythritol + 2g apple cider vinegar (total sugar ≈6g)
- Boost Protein:
- Add 50g diced chicken breast (protein increases to 22g, calories +65kcal)
🍽️ IV. Serving Suggestions
- Starch: Multigrain rice (reduces blood sugar spike)
- Drink: Barley tea (cuts grease, aids digestion)
- Avoid: Crab (both “cooling” in TCM, may cause discomfort)
🌟 Flavor Profile: Creamy potatoes, sauce-absorbing eggplant, and crisp pepper coated in savory-slightly-sweet sauce. Ultimate rice companion!
