Eggplant Parmigiana

with Pan Fried Chicken and Broccoli

photo
low-carb
Share!
low-carb
Share!

Instructions

photo

1 Roast eggplant

Preheat the oven to 220°C/200°C fan. Slice the eggplant into discs. Place the disks on a lined baking tray and drizzle them with olive oil. Roast in the oven for 25 min until browned. 

photo

2 Make sauce

Meanwhile, peel and chop the red onion and garlic. Heat a pan or pot over a medium heat with a drizzle of oil. Fry the onion with a pinch of salt for 5 min. Add the garlic and fry for 2 min. Add the chopped tomatoes, honey, dried basil and pepper. Reduce the heat to low and simmer, covered, for 15 min. Check the seasoning.

photo

3 Layer and bake

Once ready, arrange half of the eggplants in a layer over the bottom of a baking dish. Season with salt and pepper. Top the eggplants with half of the tomato sauce and sprinkle with half of the mozzarella. Repeat with the remaining eggplants, sauce and cheese. Grate the Parmesan and sprinkle it over the top. Roast for 15 min.

photo

4 Boil broccoli

Meanwhile, chop the broccoli into small florets and either boil or steam them for 5-6 min until tender. Keep warm.

photo

5 Fry chicken

Wrap the chicken in cling film and, using a rolling pin, bash until flattened.  Heat a pan over a medium-high heat with a drizzle of oil. Add the chicken and fry for 4 min on either side until golden and cooked through. Season with salt and pepper

photo

6 Serve

Serve the chicken over the eggplant parmigiana with the broccoli to the side. Garnish with the fresh basil.

Tips for fussy eaters

Serve the chicken with pasta, broccoli and tomato sauce.

Pro tip

Add a teaspoon of sugar to the tomato sauce to help bring out the flavours.

Enjoy this delicious Italian chicken casserole!

Cooking Time: 40 min

Equipment Required: Rolling pin

Cals 643 · Prot 66 · Carbs 56 · Fat 17

Gluten-Free

Ingredients

Number of people

Chicken

Chicken breast 400 Grams
Olive oil 2 Tbsp
Salt 1 Tsp
Black pepper 0.5 Tsp

Sauce

Red onion 1 Piece
Garlic cloves 3 Pieces
Olive oil 1 Tbsp
Salt 0.5 Tsp
Chopped tomatoes 400 Grams
Honey 20 Grams
Dried basil 2 Grams
Black pepper 0.5 Tsp

Parmigiana

Eggplant 2 Pieces
Olive oil 2 Tbsp
Salt 1 Tsp
Black pepper 0.5 Tsp
Grated mozzarella 90 Grams
Parmesan 30 Grams

To serve

Broccoli 200 Grams
Fresh basil 15 Grams

Enjoy this delicious Italian chicken casserole!

Cooking Time: 40 min

Equipment Required: Rolling pin

Cals 643 · Prot 66 · Carbs 56 · Fat 17

Gluten-Free

Instructions

photo

1 Roast eggplant

Preheat the oven to 220°C/200°C fan. Slice the eggplant into discs. Place the disks on a lined baking tray and drizzle them with olive oil. Roast in the oven for 25 min until browned. 

photo

2 Make sauce

Meanwhile, peel and chop the red onion and garlic. Heat a pan or pot over a medium heat with a drizzle of oil. Fry the onion with a pinch of salt for 5 min. Add the garlic and fry for 2 min. Add the chopped tomatoes, honey, dried basil and pepper. Reduce the heat to low and simmer, covered, for 15 min. Check the seasoning.

photo

3 Layer and bake

Once ready, arrange half of the eggplants in a layer over the bottom of a baking dish. Season with salt and pepper. Top the eggplants with half of the tomato sauce and sprinkle with half of the mozzarella. Repeat with the remaining eggplants, sauce and cheese. Grate the Parmesan and sprinkle it over the top. Roast for 15 min.

photo

4 Boil broccoli

Meanwhile, chop the broccoli into small florets and either boil or steam them for 5-6 min until tender. Keep warm.

photo

5 Fry chicken

Wrap the chicken in cling film and, using a rolling pin, bash until flattened.  Heat a pan over a medium-high heat with a drizzle of oil. Add the chicken and fry for 4 min on either side until golden and cooked through. Season with salt and pepper

photo

6 Serve

Serve the chicken over the eggplant parmigiana with the broccoli to the side. Garnish with the fresh basil.

Tips for fussy eaters

Serve the chicken with pasta, broccoli and tomato sauce.

Pro tip

Add a teaspoon of sugar to the tomato sauce to help bring out the flavours.

Ingredients

Number of people

Chicken

Chicken breast 400 Grams
Olive oil 2 Tbsp
Salt 1 Tsp
Black pepper 0.5 Tsp

Sauce

Red onion 1 Piece
Garlic cloves 3 Pieces
Olive oil 1 Tbsp
Salt 0.5 Tsp
Chopped tomatoes 400 Grams
Honey 20 Grams
Dried basil 2 Grams
Black pepper 0.5 Tsp

Parmigiana

Eggplant 2 Pieces
Olive oil 2 Tbsp
Salt 1 Tsp
Black pepper 0.5 Tsp
Grated mozzarella 90 Grams
Parmesan 30 Grams

To serve

Broccoli 200 Grams
Fresh basil 15 Grams
opened box

Making your mouth water?

Hello, flavor! Get all you need to whip up delicious meals right to your door.

Discover Our Boxes

You might also like...