Elevate your appetizers with these Low-Carb Chicken Eggplant Bites. A nutritionist-approved recipe featuring citrus-marinated chicken.
Equipment
- Convection oven
Ingredients
- 1.3 lbs Eggplant 1 large or 2 medium eggplants.
- 1.1 lbs Boneless skinless chicken breast Approximately 2 large breasts.
- 3 tbsp Orange juice Freshly squeezed from half an orange.
- 2 tbsp Lemon juice Freshly squeezed from half a lemon.
- 3 Garlic cloves Halved or smashed.
- 2 tbsp Low-sodium soy sauce.
- 1 tsp Ground ginger Or 1 tbsp freshly grated ginger.
- 1 tbsp Extra Virgin Olive Oil EVOO.
- 1 pinch Sea salt To taste.
- 1 pinch Red chili flakes Optional, for a spicy kick.
- 2 tbsp Tomato paste For spreading.
- 0.25 cup Mozzarella cheese Or your favorite melting cheese.
- Fresh parsley For garnish.
Instructions
Marinate the Chicken: Place the whole, boneless, skinless chicken breasts in an oven-safe glass or ceramic dish. Add the orange juice, lemon juice, garlic, soy sauce, ginger, and chili flakes (if using). You can also add a few strips of lemon and orange zest for extra aroma.
Infuse: Toss the chicken to ensure it is thoroughly coated in the marinade. Cover and refrigerate for at least 4 hours (overnight is ideal for maximum flavor).
Roast the Chicken: Preheat your oven to 350°F (180°C). Remove the citrus peels from the dish, but do not discard the liquid. Bake the chicken in its own marinade for 45–50 minutes until cooked through and juicy.
Prep the Eggplant: While the chicken roasts, slice the eggplant into rounds. Place them on a baking sheet lined with parchment paper. Sprinkle with sea salt, drizzle with a few drops of EVOO, and bake at 350°F (180°C) for about 20 minutes.
Chef’s Tip: Cooking both at the same time is a great way to be energy-efficient in the kitchen.
Shred: Once the chicken has cooled slightly, shred the meat with your fingers or two forks. Re-incorporate the leftover cooking juices from the pan to keep the chicken moist and flavorful.
Assemble: Take the roasted eggplant rounds and lightly "paint" each one with a small amount of tomato paste.
Top: Mound a generous portion of the shredded chicken onto each eggplant slice.
Gratin: Sprinkle with grated cheese and place back in the oven or under the broiler (grill) for about 3 minutes until the cheese is melted and golden. Watch closely so they don't burn!
Serve: Garnish with fresh chopped parsley and enjoy.
Nutrition
Calories257 kcal
Carbohydrates14 g
Protein31 g
Fat9 g
Saturated fat2 g
Cholesterol84 mg
Sodium560 mg
Potassium968 mg
Fiber5 g
Sugar8 g
Vitamin A273 IU
Vitamin C17 %
Calcium88 %
Iron1 mg
