For those following a ketogenic diet, finding satisfying and flavorful meals can sometimes be a challenge. However, with a little creativity, you can enjoy classic dishes in a low-carb way. Chicken and eggplant, when combined, create a versatile base for many keto-friendly meals. This article explores several recipes that bring together these two ingredients in delicious and innovative ways, perfect for those seeking to maintain a healthy keto lifestyle.
Chicken Eggplant Parmigiana: A Keto Makeover
Chicken Eggplant Parmigiana is a beloved dish that many enjoy. To adapt this dish for a ketogenic diet, the main challenge is replacing the breadcrumbs traditionally used to coat the chicken. Pork rinds serve as an excellent low-carb substitute.
Ingredients and Preparation
To start, pound chicken breasts flat to an even thickness using a meat mallet or rolling pin, placing the chicken between two pieces of plastic wrap to avoid a mess. Next, mix crushed pork rinds with garlic powder, salt, and pepper. Dip the chicken in egg and then in the pork rind mixture to coat thoroughly. Place the coated chicken on a lined and oiled baking tray and spray with olive oil. Bake for 20-30 minutes, turning halfway through, until golden brown.
While the chicken is baking, fry eggplant slices in olive oil over medium heat. Eggplant tends to absorb oil, so add more as needed. Fry until golden and colored on both sides, then set aside.
Once the chicken is cooked, remove the tray from the oven. Top each chicken breast with a layer of homemade passata (tomato sauce), followed by a layer of eggplant slices, and then a generous amount of cheese. Place the tray back in the oven for 5-10 minutes, or until the cheese is melted and bubbly.
Read also: Healthy Italian Classic: Eggplant Rollatini
Tips for the Best Keto Parmigiana
When selecting pork rinds, choose those without added starches, sugars, or unnecessary additives. While many store-bought pork rinds are made with seed oils, consider it a compromise if you don't use them often. Homemade pork crackling tends to be too moist for blitzing and crumbing, making store-bought a better option for this recipe.
Tahini Chicken Eggplant Tray Bake: A Simple One-Pan Meal
For a hassle-free and flavorful keto meal, the Tahini Chicken Eggplant Tray Bake is an excellent choice. This recipe combines tender chicken thighs, roasted eggplant, and a creamy tahini dressing, all cooked together on a single tray.
Preparing the Tray Bake
Preheat the oven to 200°C/400°F (fan-assisted) or 220°C/425°F (conventional). Cut two large eggplants lengthwise into quarters, then slice into approximately 1 cm (1/2 inch) thick pieces. Place the eggplant slices on a baking tray.
While the eggplant is baking, prepare the chicken. Pat-dry chicken thighs with a paper towel and season with salt and pepper. In a skillet, heat olive oil over medium heat. Add the chicken thighs, skin side down, and cook for about 5 minutes until the skin is lightly browned and crispy. Flip the chicken and cook for another minute.
Remove the tray with the eggplant from the oven and place the chicken thighs, skin side up, on top. Return the tray to the oven, turning it to ensure even baking of the eggplant.
Read also: Delicious Paleo Eggplant
The Creamy Tahini Dressing
While the chicken and eggplant are baking, prepare the tahini dressing. In a bowl, mix tahini paste with lemon juice, sweetener, minced garlic, salt, and pepper. Adjust the consistency with a little water if needed.
Once the tray bake is ready, drizzle the tahini dressing over the chicken and eggplant. Garnish with fresh parsley for an extra touch of flavor and freshness.
Variations and Substitutions
Feel free to get creative with the vegetables in this tray bake. If you're not a fan of eggplant, you can substitute it with zucchini, bell peppers, or cauliflower florets. For a higher protein meal, add more chicken thighs or swap them with chicken breasts, keeping in mind that chicken breasts may cook faster due to their lower fat content.
Low Carb Chicken & Eggplant Roll-Ups: A Twist on Classic Italian
Inspired by lasagna and chicken parmesan, these low-carb chicken and eggplant roll-ups offer a healthier alternative to traditional comfort foods. The recipe involves thinly sliced eggplant wrapped around a flavorful chicken and sauce mixture, topped with cheese, and baked to perfection.
Making the Sauce
A simple red sauce is easy to make and allows you to control the ingredients, avoiding added sugars and preservatives found in many jarred sauces. Start by grating a whole onion, which breaks down and releases its liquid into the sauce, adding depth of flavor. Sauté the onions, then add minced garlic and cook briefly. Next, add stewed tomatoes and tomato puree or sauce. If using puree, thin the sauce with a little water if necessary. Season with oregano, thyme, basil, parsley, salt, pepper, and red pepper flakes (optional). Let the sauce cook, then use an immersion blender to smooth it out.
Read also: Creamy Keto Ranch Chicken Recipe
Preparing the Eggplant
Slicing the eggplant into thin layers allows you to easily stuff and roll them. Eggplants tend to release a lot of liquid and can sometimes be bitter. To avoid this, slice the eggplant into thin strips, lay them out on a paper towel, sprinkle with salt, and cover with another paper towel. After about 10 minutes, rinse and pat dry. This process helps to draw out excess water and bitterness.
Assembling the Roll-Ups
While the eggplant strips are being salted, poach the chicken in stock or water. Once cooked, shred the chicken and mix it with some of the prepared sauce. Lay three thin strips of eggplant down on a cutting board, slightly overlapping each one. Place a small scoop of the shredded chicken mixture onto the front edge and tightly roll the eggplant up. Place the roll-ups seam side down in a casserole dish and repeat the process until all the rolls are made.
Cover the roll-ups with the remaining sauce, add freshly grated mozzarella and Parmesan cheese, and bake for 30 minutes. Garnish with fresh basil before serving.
Keto Eggplant Chicken Enchiladas: A Mexican-Inspired Delight
For a Mexican twist, try keto eggplant chicken enchiladas. Using eggplant as a substitute for traditional flour tortillas, this recipe is both creative and delicious. The filling can be customized to your liking, making it a versatile option for a low-carb diet.
Preparing the Filling
Slice the eggplant into long, thin slices. In a frying pan, heat coconut oil and sauté the chicken, onions, bell peppers, garlic, cumin powder, chili powder, and dried oregano. Season with salt and pepper to taste.
Assembling the Enchiladas
Similar to the roll-ups, the cooked eggplant and chicken mixture are layered on top of each other. Before placing them back in the oven, layer them with marinara sauce and juicy cherry tomatoes. Tomatoes add lycopene, a powerful antioxidant that supports healthy skin.
Chicken and Eggplant Stacks: An Elegant Presentation
Chicken and eggplant stacks are an elegant and healthy way to enjoy a keto-friendly meal. This recipe involves broiling eggplant and chicken, then stacking them with tomato sauce and cheese for a visually appealing and delicious dish.
Broiling the Ingredients
Place an oven rack on the second highest position and preheat the broiler. Mist two baking sheets with nonstick oil spray. Place the eggplant slices on one sheet and the chicken pieces on the other. Mist all of the tops with oil spray and sprinkle on garlic, thyme, salt, and pepper. Broil for 12 to 15 minutes, flipping the eggplant halfway through. If using thin-cut chicken breast, remove it when it reaches 165°F to avoid overcooking. Adjust the oven temperature to 400℉.
Creating the Stacks
Rearrange the roasted eggplant slices to create space in the middle of the baking sheet. Add tomato sauce to the cleared opening and cover with one eggplant slice. Next, layer on a piece of chicken, tomato sauce, Parmesan cheese, and a second slice of roasted eggplant. Add a final layer of tomato sauce, grape tomatoes, mozzarella cheese, and Parmesan cheese. Repeat with the remaining ingredients to make the stacks.
Place the baking sheet back in the oven and bake for about 10 minutes, until the cheese is melted and bubbling.
Tips for Cooking with Eggplant
Eggplant can sometimes be perceived as bitter, but with proper preparation, this can be avoided. Choose eggplants that are on the smaller side. Avoid eating eggplant raw or lightly cooked, as this can accentuate its bitterness. Salting eggplant slices before cooking helps to draw out excess moisture and reduce bitterness.
Incorporating Coconut Milk and Oil
Coconut milk and oil can add a unique flavor to your chicken and eggplant dishes. Coconut milk can be used to create creamy sauces, while coconut oil is great for sautéing.