About
These perfect portions of eggplant chicken parmesans are keto friendly and have all the important components of the dish. Each portion is made up of a seasoned eggplant disc, topped with juicy chicken, baked marinara, and plenty of melted cheese. Pair this with a salad or cauliflower rice risotto!
Jessica L
Ingredients
- 10 ounce boneless skinless chicken breast
- ½ teaspoon salt
- ½ teaspoon black pepper
- ¼ teaspoon garlic powder
- 2 teaspoon olive oil
- 6 ounce eggplant, raw
- 3 teaspoon olive oil
- ¾ teaspoon salt
- ¾ teaspoon black pepper, ground
- 1 ½ teaspoon oregano, dried
- 6 tablespoon marinara or spaghetti sauce commercially prepared
- 6 tablespoon, shredded mozzarella cheese, whole milk
- 6 teaspoon, shredded parmesan cheese, fresh (hard)
Instructions
- Butterfly 2 chicken breasts and pound them flat. Flatten them to fairly thin – ¼ inch. Then, sprinkle the first amounts of salt and pepper and the garlic over the chicken.
- Heat the first amount of olive oil in a medium sized pan over high heat. Place the chicken seasoned side down in the oil. Cook the chicken for about 8 minutes per side, until both sides are lightly golden brown. When done, set the chicken aside to cool for later.
- Preheat an oven to 375 degrees and line a sheet tray with parchment paper. Slice 6 slices from an eggplant, each one weighing 1 oz. Since eggplants vary in size, your slices may have slightly different diameters. Try to choose an eggplant that has 6 oz of uniform size on it.
- Arrange the eggplant on your lined sheet tray. Drizzle ½ tsp of olive oil onto each slice. Each slice should also get a pinch of salt, pepper, and ¼ tsp each of oregano.
- Slice your chicken into 6 pieces. You can slice and arrange the chicken as needed to have 6 equal portions. Place a portion of chicken on top of each eggplant slice. Then, spread 1 TB of marinara sauce over each portion.
- Sprinkle 1 TB of mozzarella over each portion, followed by 1 tsp of parmesan.
- Bake the tray for 15-17 minutes, until the cheese is bubbly and golden brown. Enjoy!
Nutrition Facts
- Servings: 6
- Calories: 163.6kcal/684.6kJ (per serving)
- Fat: 8.5g (per serving)
- Carbs: 3.7g (per serving)
- Protein: 17.6g (per serving)