Keto Chicken and Eggplant

Keto Chicken and Eggplant is a delightful dish that combines juicy chicken thighs with tender eggplant, flavored with aromatic herbs and spices. This low-carb meal is perfect for satisfying cravings while keeping your diet on track.

Ingredients

• Chicken thighs - 300 grams
• Eggplant - 1 medium (about 250 grams)
• Olive oil - 2 tablespoons
• Garlic - 3 cloves, minced
• Italian seasoning - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Parmesan cheese - 30 grams, grated
• Fresh basil - a handful, chopped

Steps

1. Preheat your oven to 200°C (400°F).
2. Slice the eggplant into 1 cm thick rounds and sprinkle with salt. Let it sit for 10 minutes to draw out moisture, then rinse and pat dry.
3. In a large oven-safe skillet, heat 1 tablespoon of olive oil over medium heat. Add the chicken thighs, season with black pepper and Italian seasoning, and cook for about 5-7 minutes on each side until golden brown. Remove from skillet and set aside.
4. In the same skillet, add the remaining olive oil and minced garlic, sautéing for 1 minute until fragrant.
5. Add the prepared eggplant rounds to the skillet, arranging them in a single layer. Cook for about 5 minutes, flipping halfway through, until slightly tender.
6. Return the chicken thighs to the skillet, placing them on top of the eggplant. Sprinkle grated Parmesan cheese over the chicken and eggplant.
7. Transfer the skillet to the preheated oven and bake for 15-20 minutes until the chicken is cooked through (internal temperature should reach 75°C or 165°F) and the cheese is bubbly.
8. Remove from oven and garnish with fresh basil before serving.

Nutrition

• Calories: 450
• Protein: 35 g
• Carbs: 10 g
• Fiber: 4 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 150 mg
• Total Fat: 30 g
• Saturated Fat: 6 g
• Unsaturated Fat: 24 g
• Water: 0.5 L

Health Benefits

• High in protein, which supports muscle maintenance and repair.
• Rich in fiber from eggplant, aiding in digestion and promoting satiety.

Tags