Miso Glazed Eggplant with Chicken

Miso Glazed Eggplant with Chicken is a savory and satisfying low-carb dish that beautifully blends the umami flavors of miso with tender chicken and roasted eggplant. Perfect for a healthy lunch, this dish is not only delicious but also visually appealing, making it a great choice for meal prep or a quick bite.

Miso Glazed Eggplant with Chicken
30 minutes
Difficulty: Easy
Japanese
350 kcal

Ingredients

  • Eggplant - 1 medium (about 250g)
  • Chicken breast - 200g, boneless and skinless
  • White miso paste - 3 tablespoons (45g)
  • Soy sauce - 1 tablespoon (15ml)
  • Rice vinegar - 1 tablespoon (15ml)
  • Sesame oil - 1 teaspoon (5ml)
  • Olive oil - 1 tablespoon (15ml)
  • Garlic - 1 clove, minced
  • Ginger - 1 teaspoon, grated
  • Green onions - 2, sliced for garnish
  • Sesame seeds - 1 tablespoon (optional, for garnish)

Steps

  1. Preheat the oven to 200°C (400°F).
  2. Slice the eggplant into 1 cm thick rounds and sprinkle with a little salt. Let them sit for about 10 minutes to draw out moisture.
  3. In a small bowl, mix the miso paste, soy sauce, rice vinegar, sesame oil, minced garlic, and grated ginger to create the glaze.
  4. Rinse and pat dry the eggplant slices, then brush both sides with olive oil and place them on a baking sheet lined with parchment paper.
  5. Bake the eggplant in the preheated oven for about 15 minutes, flipping halfway through, until they are tender and slightly golden.
  6. While the eggplant is baking, heat a non-stick skillet over medium heat. Add a little olive oil and cook the chicken breast for about 6-7 minutes on each side, or until fully cooked and no longer pink.
  7. Once the chicken is cooked, remove it from the skillet and let it rest for a few minutes before slicing it into strips.
  8. After the eggplant is done baking, brush it generously with the miso glaze and return it to the oven for another 5 minutes.
  9. To serve, place the miso-glazed eggplant on plates, top with sliced chicken, and garnish with sliced green onions and sesame seeds if desired.

Nutrition

  • Calories: 350
  • Protein: 30 g
  • Carbs: 18 g
  • Fiber: 6 g
  • Sugar: 5 g
  • Sodium: 800 mg
  • Cholesterol: 75 mg
  • Total Fat: 15 g
  • Saturated Fat: 2 g
  • Unsaturated Fat: 13 g
  • Water: 0.5 L

Health Benefits

  • Low in carbohydrates, making it suitable for low-carb diets.
  • Rich in antioxidants from eggplant, which may help reduce oxidative stress.

Tags

JapaneseLow CarbLunch