Rosemary Olive Chicken with Roasted Eggplant and Lemony White Beans
🩺 Diabetic-Friendly
Intermediate

Rosemary Olive Chicken with Roasted Eggplant and Lemony White Beans

An original, balanced main course featuring seared chicken breast, roasted eggplant, creamy white beans, and a touch of olives, lemon, and herbs. Designed for the Diabetic-Friendly category, with simple ingredients and plenty of Mediterranean flavor.

20 minPrep
30 minCook
50 minTotal
4Servings
Gluten-FreeDairy-FreeLow CarbHigh ProteinDiabetic-Friendly

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

Ingredients

Adjust servings
4
  • 600 g skinless chicken breast (cut en 4 filetes gruesos)
  • 500 g eggplant (diced medium)
  • 240 g cooked white beans (escurridas and enjuagadas)
  • 60 g green olives (boneless and sliced)
  • 120 g red onion (en pluma fina)
  • 12 g garlic (chopped)
  • 1 unit lemon (zest and 3 tbsp of juice)
  • 8 g fresh rosemary (chopped fino)
  • 10 g fresh parsley (chopped)
  • 45 ml olive oil (divided)
  • 4 g smoked paprika
  • 2 g ground cumin
  • 1 g dried oregano
  • 120 ml low-sodium chicken broth
  • 5 g salt (or to taste)
  • 2 g black pepper (freshly ground)

Nutrition facts

per serving

365 kcal
Calories
39 g
Protein
18 g
Carbs
14 g
Fat
6 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

No declared allergens

Instructions

  1. 1

    Preheat the oven to 220 °C / 425 °F. Place the eggplant on a sheet pan and toss with 1 tablespoon olive oil, half of the smoked paprika, the dried oregano, 1/4 teaspoon salt, and a little black pepper. Roast for 22 to 25 minutes, stirring halfway through, until golden and tender.

  2. 2

    While the eggplant roasts, pat the chicken breasts dry and season them with the remaining smoked paprika, ground cumin, half of the fresh rosemary, 1/2 teaspoon salt, and black pepper.

  3. 3

    Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Sear the chicken for 3 to 4 minutes per side until lightly browned. Add 60 ml (1/4 cup) chicken broth, reduce the heat to medium, cover, and cook for 6 to 8 minutes more, until the center reaches 74 °C / 165 °F. Remove the chicken and let it rest.

  4. 4

    In the same skillet, add the remaining tablespoon of olive oil, the red onion, and the garlic. Cook for 3 minutes over medium heat, stirring, until the onion softens slightly.

  5. 5

    Add the white beans, green olives, remaining fresh rosemary, lemon zest, 3 tablespoons lemon juice, and the remaining 60 ml (1/4 cup) chicken broth. Cook for 4 to 5 minutes over medium heat until the beans are heated through and the liquid reduces slightly. Adjust with the remaining salt and black pepper.

  6. 6

    Add the roasted eggplant to the skillet and fold gently so it does not fall apart. Sprinkle in the fresh parsley and cook 1 minute more to blend the flavors.

  7. 7

    Serve a bed of eggplant and beans on each plate. Top with the rested chicken and, if desired, add a little extra lemon juice just before serving.

Chef tips

For better browning, do not move the chicken during the first few minutes in the skillet. If the eggplant feels very spongy, spread it well on the pan so it roasts instead of steaming.

Substitutions

You can use boneless chicken thighs instead of breast, adjusting the cooking time as needed. Cannellini or navy beans work just as well. Black olives can replace green olives for a deeper flavor.

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: Countertop blenderIllustrative image

    Ninja Professional BL610 Blender

    Smoothies, sauces and soups

    • Smoothies, sauces and soups
    • Easy-to-wash jar
    • Check the power and jar size
    View on Amazon
  • 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

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