This recipe was inspired by my husband who wanted both eggplant and chicken Parmesan. It's a little bit like that, with similar flavors, but deconstructed.
This recipe is really yummy and, as my husband describes, it "feels homey." It's filling, cozy, and feels nice in your stomach. The perfect dish to make on a rainy day - or any day you're looking for a hot meal.
This recipe may seem complicated, but it's actually quite easy! It takes a little bit longer to prepare simply because eggplant takes a little longer to bake (about 40-55 minutes).
Why eat eggplant?
Besides being absolutely delicious, eggplant has many health benefits!
Brain
First, eggplant contains an antioxidant called nasunin, which has been shown to protect fats in the brain cells of animals studies (1). This is important when applied to humans as our brains are made up of about 60% fats.
The brain sends messages to and receives messages from the rest of the body. This can only happen when our brain cell membranes are healthy. Nasunin helps keep them healthy. Intact brain cells are also required to let nutrients in and out of the brain. We don't want anything in the brain that's not supposed to be there and we need our brains to be well-nourished.
Free Radicals
Eggplant is also an iron-chelator, which can be positive or negative depending on your iron-requirements. Having too much iron can increase free radical production, which promotes inflammation. An iron-chelator will bind iron and help remove excess from the body. This is especially important for men and post-menopausal women who both do not need as much iron (1).
Fiber
Just 1 cup of cooked eggplant provides 9% of our daily fiber needs (1). Fiber, although not technically considered an "essential" nutrient is really vital for overall health, aiding in regular digestion, brain function, immune health, and so much more!
RECIPE
Serves: 4
Total time: Approximately 60 minutes
Ingredients
2 Large eggplants
2 + 1 Tbs olive oil (or olive oil spray)
1 lb Chicken breasts
8 oz Dry spaghetti pasta (Use whichever type you prefer: whole grain, gluten free, etc. I used Trader Joe's lentil brown rice pasta and it was fantastic!)
1 24 oz Jar pasta sauce (I used Ragu's Simply Traditional as it's made only with olive oil and no sugar added)
1 Tbs your favorite seasoning blend OR 1 tsp each garlic powder and onion powder and 1/2 tsp each salt and pepper, combined
Optional: 1 oz Parmesan cheese per serving (I did not have any to keep it dairy free and it was still delicious, but I'm sure it gives it that extra "oomf" of flavor and depth if you can tolerate it!)
Instructions
For the Eggplant
Preheat oven to 400°F.
Slice eggplant lengthwise into 1/2 in rounds.
Brush two baking sheets using 1 Tbs olive oil or coat with olive oil spray.
Lay eggplant slices evenly on baking sheets (likely you'll be able to fit 1 eggplant per sheet).
Brush each slice using 1 Tbs olive oil or coat with olive oil spray.
Season eggplant slices using 1/2 Tbs of the seasoning of your choice.
Bake for 25 minutes.
Flip eggplant slices.
Bake for another 15-20 minutes. Eggplant should be soft on the inside and a little bit crispy on the outside.
For the chicken
While eggplant is in the oven:
Heat frying pan over medium heat.
Add 1 Tbs of olive oil to the pan.
Rub chicken using remaining seasoning of your choice.
Add to the pan once it has heated enough ( it will sizzle when you flick a few drops of water onto it)
Cook on each side for 4-6 minutes, until internal temperature reads 165°F.
Once cooked through, set aside until ready to serve
For the pasta & sauce
While the eggplant is in the oven:
Bring a large pot of water to boil.
Add pasta and cook as directed on package (the type I used cooked for only 6-8 minutes).
Drain pasta once it's cooked to your liking, add back to the pot and set aside for serving.
Optional: Add a drizzle of olive oil to keep the pasta from sticking together and add flavor/healthy fats.
Add sauce to a sauce pan and heat over medium heat until bubbling.
Once bubbling, remove from heat and set aside for serving.
To serve:
Add a serving of pasta to your plate.
Lay a few slices of eggplant over your pasta.
Add a serving of chicken over your eggplant.
Pour a ladle of sauce over chicken.
Grate an 1 oz of optional Parmesan cheese over the dish.
Enjoy! Perhaps with a glass of red wine and dinner music. :)
Sources:
1. Eggplant. The World's Healthiest Foods. 2020. http://whfoods.org/genpage.php?tname=foodspice&dbid=22.