One-Pan Chicken Breast with Eggplant Recipe | Keto Vale

Chicken Breast with Eggplant, Zucchini and Spinach

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, Zucchini and Spinach
Chicken Breast with Eggplant
Votes: 2
Rating: 5
You:
Rate this recipe!
Course Dinner, Lunch, Main Dish
Cuisine Ketogenic, Low Carb
Prep Time 5 minutes
Cook Time 20 minutes
Servings
Ingredients
  • 400 g chicken breast skinless
  • ½ medium eggplant diced, unpeeled
  • 1 medium zucchini diced, unpeeled
  • 150 g mushrooms sliced
  • 2 cups spinach cut in pieces
  • 1/3 in medium onion choppedsmall pieces or sliced
  • 1 clove garlic minced
  • 1 tbsp ghee
for the marinade (optional):
Course Dinner, Lunch, Main Dish
Cuisine Ketogenic, Low Carb
Prep Time 5 minutes
Cook Time 20 minutes
Servings
Ingredients
  • 400 g chicken breast skinless
  • ½ medium eggplant diced, unpeeled
  • 1 medium zucchini diced, unpeeled
  • 150 g mushrooms sliced
  • 2 cups spinach cut in pieces
  • 1/3 in medium onion choppedsmall pieces or sliced
  • 1 clove garlic minced
  • 1 tbsp ghee
for the marinade (optional):
Chicken Breast with Eggplant
Votes: 2
Rating: 5
You:
Rate this recipe!
Instructions
  1. For the marinate, mix the 3 tbsp. extra virgin olive oil, finely chopped 2 cloves of garlic, 1 tsp. black pepper and 1/3 cup lemon juice. (Optional step – if marinating).
  2. Cut the chicken into cubes and put it in the marinade (you can use a plastic box or a bag). Let it marinate for 3 hours in the fridge. (Optional step – if marinating).
  3. Put 1 tbsp. of olive oil in a large pan, add the onion and 1 clove of minced garlic. Cook for 2-3 minutes by stirring from time to time.
  4. Dice the eggplant and add it in the pan. Let it cook for 2-3 minutes.
    cutting egg plants
  5. In the meantime, dice the zucchini and slice the mushrooms and put them in the pan together with the eggplant. Let cook for 2-3 minutes.
    adding vegetables
  6. Add the chicken and let it cook for 6-7 minutes, while stirring occasionally.
  7. Add the spinach and let it cook for another 5 minutes or until it has wilted.
  8. Enjoy!
    Chicken Breast with Eggplant
Recipe 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.

KetoVale.com Team
 

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