A flavorful Mediterranean chicken recipe combining tender chicken, roasted eggplant, and aromatic herbs in a rich tomato-based sauce. This healthy, low-carb meal is perfect for a comforting dinner, packed with protein and fiber.
Ingredients for this Mediterranean Chicken Recipe:
- 3 eggplants, peeled and cut lengthwise into 1/2-inch thick slices
- 3 tablespoons olive oil
- 6 skinless, boneless chicken breast halves, diced
- 1 onion, diced
- 2 tablespoons tomato paste
- ½ cup water
- 2 teaspoons dried oregano
- Salt and pepper to taste
Directions:
- Prepare the Eggplant: Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the eggplant slices and cook for about 4-5 minutes per side until soft and slightly golden. Remove and set aside.
- Cook the Chicken: In the same skillet, add the remaining tablespoon of olive oil. Add the diced chicken breasts and sauté for 6-7 minutes, or until browned and cooked through. Remove and set aside with the eggplant.
- Sauté the Onion: Add the diced onion to the skillet and cook for 3 minutes, until softened and slightly caramelized.
- Build the Sauce: Stir in the tomato paste, water, dried oregano, salt, and pepper. Let the sauce simmer for 5 minutes, stirring occasionally.
- Combine: Return the chicken and eggplant to the skillet. Stir well to coat everything in the sauce, and cook for an additional 5 minutes until everything is heated through.
- Serve: Adjust seasoning with more salt and pepper if needed, and serve hot. Optionally, garnish with fresh herbs like basil or parsley.
Nutrition (per serving, serves 4):
- Calories: 270 kcal
- Protein: 32g
- Carbs: 16g
- Fat: 12g
- Fiber: 7g
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
This Mediterranean chicken recipe is the perfect balance of taste and nutrition, making it an excellent choice for your next healthy dinner.
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Source: www.allrecipes.com
