One-Pan Chicken Breast with Eggplant Recipe | Keto Vale

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Chicken Breast with Eggplant, Zucchini and Spinach

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This recipe has an excellent balance between protein (the chicken breast), fat (the olive oil used for marinating the chicken and the ghee used for cooking) and fiber, vitamins, and potassium (in the vegetables). For best results, we’d recommend marinating, however, if you are in a hurry, you can skip this step and still have a very satisfying and tasty dish.

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Chicken Breast with Eggplant
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4.13 from 8 votes

Chicken Breast with Eggplant, Zucchini and Spinach

Course Dinner, Lunch, Main Dish
Cuisine Ketogenic, Low Carb
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 3
Author KetoVale.com Team

Ingredients

  • 400 g chicken breast skinless
  • 1 medium zucchini diced, unpeeled
  • ½ medium eggplant diced, unpeeled
  • 2 cups spinach cut in pieces
  • 150 g mushrooms sliced
  • 1 clove garlic minced
  • 1/3 in medium onion choppedsmall pieces or sliced
  • 1 tbsp ghee

for the marinade (optional):

Instructions

  • If you like to marinate the chicken, combine the ingredients for the marinade together in a bowl. Stir well.
  • Dice the chicken. Place in a bag or plastic box along with the marinade. Leave in the fridge for 3 hours.
  • Heat a tablespoon of ghee in a large pan. Sauté the minced garlic and onion in the oil for 2-3 minutes. Stir occasionally.
  • Slice the eggplant into cubes and toss these into the pan. Cook for another 2-3 minutes.
    cutting egg plants
  • Cut the mushroom into slices and then dice the zucchini. Add them into the pan as well. Leave to cook. This may take an additional 2-3 minutes.
    adding vegetables
  • Stir the chicken into the vegetable mixture for 6-7 minutes to cook thoroughly.
  • Put the spinach in and leave for 5 minutes more. When the leaves wilt, remove from the heat.
  • Serve in a bowl and enjoy.
    Chicken Breast with Eggplant

Notes

Macros (per serving): Calories: 369 kcal – Fat: 20.4g– Net carbs: 8.54 g (total carbs: 13.84 g, dietary fiber: 5.3 g) – Protein: 35.06 g
You can substitute the eggplant and the zucchini with other low-carb vegetables, for example broccoli, green beans, green pepper, Brussels sprouts, tomatoes, etc. – there are plenty of different combinations that you can experiment with. If you do that, you’d need to adjust the cooking time for the different vegetables, as some of them take much less time to cook – for example, depending on how you like them, the tomatoes would probably need to be added last.
Instead of ghee you can use coconut oil or another cooking oil that you enjoy. If you’d like to up the fat content, you can add more than 1 tbsp. of oil when cooking.

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KetoVale.com Team
 

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