Za’atar Chicken with Roasted Eggplant, Crispy Chickpeas and Cucumber Yogurt Sauce
🩺 Diabetic-Friendly
Intermediate

Za’atar Chicken with Roasted Eggplant, Crispy Chickpeas and Cucumber Yogurt Sauce

An original, balanced recipe featuring chicken breast marinated with za’atar and lemon, served over roasted eggplant and finished with spiced crispy chickpeas and a fresh cucumber herb yogurt sauce.

20 minPrep
35 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
  • 600 g chicken breast (skinless, en 4 filetes gruesos)
  • 500 g eggplant (cut en medias lunas gruesas)
  • 240 g cooked chickpeas (escurridos and dry)
  • 200 g plain Greek yogurt (without sugar)
  • 120 g cucumber (grated and escurrido)
  • 45 ml olive oil (divided)
  • 1 unit lemon (zest and 30 ml/2 tbsp of juice)
  • 12 g za'atar (mezcla of especias)
  • 3 g ground cumin (divided)
  • 4 g smoked paprika (divided)
  • 9 g garlic (2 cloves chopped and 1 grated)
  • 15 g fresh parsley (chopped)
  • 5 g fresh mint (chopped)
  • 6 g salt (or to taste)
  • 2 g black pepper (freshly ground)

Nutrition facts

per serving

382 kcal
Calories
40 g
Protein
18 g
Carbs
16 g
Fat
7 g
Fiber
11 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

Dairy

Instructions

  1. 1

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

  2. 2

    In a bowl, combine 2 tbsp/30 ml olive oil, lemon zest, 2 tbsp/30 ml lemon juice, za'atar, 1/2 tsp ground cumin, 1 tsp smoked paprika, 2 chopped garlic cloves, 1/2 tsp salt, and black pepper. Rub this mixture over the chicken breast and let it rest for 10 minutes.

  3. 3

    Place the eggplant on the tray. Add 1 tbsp/15 ml olive oil, 1/4 tsp salt, and toss well to coat. Roast the eggplant for 15 minutes at 220°C / 425°F.

  4. 4

    Meanwhile, pat the chickpeas very dry and toss them with 1 tsp/5 ml of the remaining olive oil, 1/2 tsp ground cumin, 1/2 tsp smoked paprika, and a pinch of salt.

  5. 5

    Remove the tray from the oven, push the eggplant to one side, and add the chickpeas in a single layer. Place the marinated chicken on the tray. Bake everything for 18 to 20 minutes at 220°C / 425°F, or until the chicken is cooked through and the chickpeas are lightly crisp.

  6. 6

    While it bakes, prepare the sauce by mixing the plain Greek yogurt, grated and squeezed cucumber, 1 grated garlic clove, fresh parsley, fresh mint, and a pinch of salt in a bowl. Stir until creamy.

  7. 7

    Remove the tray from the oven. Let the chicken rest for 3 minutes. If desired, finish under the broiler for 1 to 2 minutes at 230°C / 450°F to deepen the color, watching closely.

  8. 8

    Serve a bed of roasted eggplant on each plate, top with the chicken breast, scatter over the crispy chickpeas, and finish with the cucumber yogurt sauce on top or on the side.

Chef tips

Drying the chickpeas well helps them turn crispier. If the eggplant absorbs too much oil, add 1 to 2 tablespoons of water to the tray before the second bake so it softens without extra fat.

Substitutions

You can substitute the chicken breast with boneless chicken thighs, adjusting the cooking time slightly. Mint can be replaced with dill, and eggplant with thick zucchini slices. For a dairy-free version, use unsweetened plant-based yogurt.

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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