Herb and Pistachio Crusted Chicken with Roasted Eggplant, Warm Lentil Salad, and Fresh Lemon Yogurt Sauce
🩺 Diabetic-Friendly
Intermediate

Herb and Pistachio Crusted Chicken with Roasted Eggplant, Warm Lentil Salad, and Fresh Lemon Yogurt Sauce

An original main dish for the "Diabetic-Friendly" category featuring juicy chicken breast with an aromatic herb-pistachio crust, roasted eggplant, warm lentils with fresh vegetables, and a light lemon yogurt sauce. Balanced, flavorful, and satisfying as a complete meal.

25 minPrep
30 minCook
55 minTotal
4Servings
Gluten-FreeLow CarbHigh ProteinDiabetic-Friendly

Important notice: This recipe is not medical advice. Consult your healthcare professional.

Ingredients

Adjust servings
4
  • 4 600 g skinless chicken breasts (5 oz cada una)
  • 1 grande 400 g eggplant (cut en medias lunas gruesas)
  • 300 g cooked lentils (escurridas si son of conserva)
  • 180 g plain unsweetened Greek yogurt (for the sauce)
  • 50 g unsalted shelled pistachios (chopped finely)
  • 20 g fresh parsley (chopped, divided)
  • 8 g fresh mint (chopped, divided)
  • 3 cloves garlic (2 chopped and 1 grated)
  • 1 unit lemon (zest and 3 tbsp of juice, divided)
  • 120 g cucumber (diced small)
  • 150 g cherry tomatoes (cut por the mitad)
  • 60 g red onion (chopped fina)
  • 10 g Dijon mustard (for adherir the crust)
  • 45 ml olive oil (divided)
  • 2 g ground cumin (divided)
  • 2 g sweet paprika (divided)
  • 6 g salt (or to taste, divided)
  • 2 g black pepper (or to taste, divided)

Nutrition facts

per serving

455 kcal
Calories
43 g
Protein
20 g
Carbs
21 g
Fat
8 g
Fiber
12 g
Net carbs

Approximate nutritional information. Estimated from the recipe’s ingredients and amounts, using standard reference nutrition values. It may vary with brands, sizes and cooking method. For guidance only; not a substitute for medical or dietary advice.

Allergens

DairyTree NutsMustard

Instructions

  1. 1

    Preheat the oven to 220 °C / 425 °F. Line a baking tray with parchment paper or lightly grease it.

  2. 2

    Place the eggplant on the tray. Toss it with 1 1/2 tbsp olive oil, 1 chopped garlic clove, 1/2 tsp ground cumin, 1/2 tsp sweet paprika, 1/2 tsp salt, and 1/4 tsp black pepper. Spread in a single layer.

  3. 3

    Roast the eggplant for 15 minutes at 220 °C / 425 °F.

  4. 4

    Meanwhile, pat the chicken breasts dry with paper towels. Brush them with Dijon mustard, then season with 1/2 tsp salt, the remaining black pepper, and the lemon zest.

  5. 5

    In a small bowl, mix the pistachios, half of the parsley, half of the mint, 1 chopped garlic clove, and 1/2 tbsp olive oil. Press this mixture onto the top of each chicken breast to form a crust.

  6. 6

    Remove the tray from the oven, push the eggplant to the sides, and place the chicken breasts in the center. Bake everything together for 15 more minutes, or until the chicken is fully cooked and reaches a safe internal temperature. If desired, let the chicken rest for 5 minutes before serving.

  7. 7

    While the chicken and eggplant bake, make the warm salad. In a medium skillet, heat 1/2 tbsp olive oil over medium heat. Add the red onion and cook for 2 to 3 minutes until softened.

  8. 8

    Add the cooked lentils, cherry tomatoes, the remaining cumin, the remaining sweet paprika, and 1 tbsp lemon juice. Cook for 3 to 4 minutes, stirring gently, until the lentils are heated through. Remove from the heat and toss with the cucumber, remaining parsley, remaining mint, and a pinch of salt.

  9. 9

    For the sauce, stir together the Greek yogurt, grated garlic clove, 2 tbsp lemon juice, 1/2 tbsp olive oil, and a pinch of salt in a bowl until smooth.

  10. 10

    Serve each chicken breast with roasted eggplant and a portion of warm lentil salad. Finish with the lemon yogurt sauce spooned over the top or served on the side.

Chef tips

For a crunchier crust, chop the pistachios by hand instead of processing them. If the chicken breasts are very thick, butterfly them slightly so they cook more evenly.

Substitutions

You can swap the mint for dill or basil. Brown or green lentils work very well. If you do not have Greek yogurt, use thick plain unsweetened yogurt. For a dairy-free version, use unsweetened plant-based yogurt, soy-free if preferred.

What I used to make it

Generic kitchen tools that work for this recipe. You don’t need to buy anything to make it.

  • Illustrative image: Air fryerIllustrative image

    Cosori Pro LE 5 Qt Air Fryer

    Browning and baking with little oil

    • Browns food with very little oil
    • Handy for vegetables, chicken and reheating
    • Check the basket capacity
    View on Amazon
  • Illustrative image: Digital kitchen thermometerIllustrative image

    TempPro TP19H Digital Thermometer

    Checking doneness of meat and chicken

    • Checks doneness of meat and chicken
    • Quick reading
    • Clean the probe after each use
    View on Amazon
  • Illustrative image: Non-stick frying panIllustrative image

    T-fal Ultimate Hard Anodized 12" Non-Stick Pan

    Eggs, omelets and stir-fries

    • Eggs and omelets that don’t stick
    • Comfortable, sturdy handle
    • Use wooden or silicone utensils
    View on Amazon

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