The ketogenic diet also called the “keto Diet,” has gained much popularity in recent years for its potential health benefits, including weight loss, improved mental clarity, and increased energy levels. This diet focuses on a high-fat, low-carbohydrate diet that encourages ages the body to enter a state of ketosis. In ketosis, the body burns fat for fuel instead of carbohydrates, which leads to a range of metabolic benefits.
It is a big challenge to maintain a keto diet recipe that is both satisfying and compliant with the strict carbs limits. The combination of eggplant and chicken offers a delicious, keto-friendly, low-carb, rich in protein and fat, and nutrient-rich diet recipe that is sure to please even the most discerning palates.
The article will help and guide you through the process of creating a mouthwatering Eggplant Chicken Keto Dish along with detailed nutritional information and tips to enhance your keto diet journey.
Why Eggplant and Chicken?
Eggplant is a versatile nightshade with a rich in fiber and poor in carbs. Eggplant contains antioxidants like nasunin that may protect cells. It contains minerals and vitamins like vitamin C, Vitamin K, and potassium.
Chicken provides high-quality protein essential for building and maintaining muscle. Skinless and lean chicken breast offers high amounts of amino acids with little fat. Together in one dish, eggplant, and chicken offer a balanced and satisfying meal suitable for a ketogenic diet, packed with nutrients to power your day. Their combination of flavors is one made to please both palate and health needs, in a way each ingredient alone could not achieve as well.
Ingredients Needed:
-large eggplant
-Boneless, skinless chicken breasts
– Olive oil
– Onion
– Garlic
– Tomatoes
– Oregano
-Dried basil
– Paprika
– Red pepper flakes
– Salt and pepper to taste
– Mozzarella cheese
– Fresh basil leaves
Why are you waiting for? Let’s make the delicious dish together😋
Eggplant Chicken Keto Recipe
Equipment
- 1 Non Stick Fry Pan
Ingredients
- 1 Piece Large eggplant cut into cube
- 2 Piece Boneless, skinless chicken breasts, cut into bite-sized pieces
- 2 tbsp Olive oil Extra Virgin
- 1 Piece medium onion chopped
- 3 piece Garlic minced
- 2 Piece Tomatoes no sugar added
- 1 tbsp Dried oregano
- 1 tbsp Dried basil
- 1/2 tbsp Paprika
- 1/4 tbsp Red pepper flakes optional
Instructions
- Preparing of the Eggplant: Salt should be sprinkled on the cubed Eggplant to remove the bitterness. Place the Eggplant cubes in a bowl, sprinkle with salt and let sit for 10-15 minutes. This step is very important as it will draw out excess moisture, resulting in a better texture when cooked. Then, rinse the eggplant well under cold water and pat dry with a paper towel.
- Cooking of the Chicken : In this step you need to heat fry pan and put 1 tablespoon of extra virgin olive oil over medium heat . Now add the chicken breast pieces on it and cook it until both side are browned it takes about 6-8 minutes. When it cooked, remove the chicken from the non stick fry pan and set in aside in a bowl. You may know chicken breast is a lean protein, low in fat This is an ideal diet for those interested in maintaining muscle mass while on a keto diet
- Saute the Vegetables : In the same fry pan now you need to add 1 tablespoon of olive oil again. Add the chopped onion to the pan and cook until soft and translucent,it will take about 3-4 minutes.Now add minced garlic and fry for another 1-2 minutes. The combination of onion and garlic creates a flavorful base that enhances the overall flavor and fragrance of the eggplant chicken dish.
- Cook the Eggplant: In this step add the cubed eggplant to the fry pan with the garlic and onion fry. Cook the eggplant until it becomes tender and golden brown . The process will take 7-8 Minutes. You may know eggplant is a low-calorie, high water content vegetable. Where have low carbs also. It can be the excellent choice for weight loss and a healthy addition to any Keto Recipe.
- Combine and boil: Now back to the cooked chicken and Pour into the fry pan. Add pre-cut tomatoes,oregano,basil,salt, pepper,paprika and red pepper flakes.To combine all the ingredients stir properly , ensure that the chicken and the eggplant are well-mixed with the spice mixture and tomato.Now boil all ingredients for about 10-15 minutes.
- Add mozzarella Cheese: When the dish has boiled and the sauce has thickened, Sprinkle shredded mozzarella cheese on top. Cover the fry pan with a lid and wait for the cheese to melt. which should take about 2-3 minutes. The melted cheese adds a creamy, indulgent touch to the Eggplant chicken dish and making it more satisfying.
- Serve: Decorate the dish with fresh basil leaves if you want. Serve a hot and fresh keto-friendly Eggplant Chicken meal. And enjoy it . In this recipe, the addition of semi-boiled cauliflower, cucumber with olive oil and black pepper powder makes a delicious low carb salad. Which will increase the taste of this disc many times.
Nutritional Information (Per Batch)
This eggplant chicken keto recipe is not only delicious, but also offers a balanced nutritional profile that aligns with the ketogenic diet.Below is an approximate nutritional breakdown per serving (assumed recipe yields four servings):
- Calories: 320
- Total Fat: 18g
- Saturated Fat: 5g
- Monounsaturated Fat: 9g
- Polyunsaturated Fat: 2g
- Cholesterol: 75mg
- Sodium: 600mg
- Total Carbohydrates: 12g
- Dietary Fiber: 5g
- Net Carbohydrates: 7g
- Sugars: 6g
- Protein: 26g
Macronutrient Ratio:
Fat: 56% of total calories
Protein: 33% of total calories
Carbohydrates: 15% of total calories
Note: This nutritional list is an estimate and can vary based on specific product brands and actual measurements. For precise nutrition information, especially if you are tracking macros closely, it’s best to check the labels of the products you use or consult a nutritionist.