Spiced Chicken with Eggplant-Olive Ragout over Saffron Cauliflower
🩺 Diabetic-Friendly
Intermediate

Spiced Chicken with Eggplant-Olive Ragout over Saffron Cauliflower

An original, balanced main dish for the Diabetic-Friendly category: gently spiced seared chicken breast served over saffron cauliflower and finished with a light eggplant, tomato, and olive ragout. Flavorful, colorful, and lower in carbohydrates.

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)
  • 400 g eggplant (diced small)
  • 500 g cauliflower (grated or procesada tipo arroz)
  • 200 g crushed tomato (without sugar added)
  • 60 g green olives (boneless and sliced)
  • 120 g onion (chopped fina)
  • 120 g red bell pepper (diced small)
  • 12 g garlic (chopped)
  • 45 ml olive oil (divided)
  • 120 ml chicken broth (without sugar added)
  • 0.25 g saffron threads (infusionadas en 1 tbsp of the caldo)
  • 4 g ground cumin
  • 4 g sweet paprika
  • 2 g dried oregano
  • 1 g ground cinnamon
  • 4 g lemon zest
  • 15 ml lemon juice
  • 15 g fresh parsley (chopped)
  • 6 g salt (or to taste)
  • 2 g black pepper (freshly ground)

Nutrition facts

per serving

312 kcal
Calories
37 g
Protein
13 g
Carbs
12 g
Fat
4 g
Fiber
9 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 200 °C / 400 °F.

  2. 2

    In a bowl, mix 1 tablespoon (15 ml) olive oil, ground cumin, sweet paprika, ground cinnamon, half of the dried oregano, lemon zest, half of the salt, and black pepper. Rub the chicken breasts with this mixture and let them rest for 10 minutes.

  3. 3

    Place the eggplant and red bell pepper on a baking tray. Add 1 tablespoon (15 ml) olive oil and a pinch of salt, toss well, and roast for 18 minutes at 200 °C / 400 °F, stirring halfway through.

  4. 4

    Meanwhile, heat 1 tablespoon (15 ml) olive oil in a large skillet over medium heat. Sauté the onion for 4 minutes. Add the garlic and cook 1 minute more.

  5. 5

    Stir the crushed tomato, green olives, remaining dried oregano, lemon juice, and chicken broth into the skillet. Add the roasted eggplant and red bell pepper once ready. Cook the ragout over medium-low heat for 8 minutes, until slightly thickened.

  6. 6

    In a small bowl, steep the saffron threads in 1 tablespoon of hot broth for 2 minutes. Heat a wide skillet over medium heat and cook the riced cauliflower with the infused saffron, a pinch of salt, and 2 tablespoons of water for 5 to 6 minutes, stirring, until tender but still fluffy.

  7. 7

    Heat an oven-safe skillet over medium-high heat. Sear the chicken breasts for 2 minutes per side. Transfer the skillet to the oven and finish cooking for 8 to 10 minutes at 200 °C / 400 °F, until the chicken is fully cooked.

  8. 8

    Turn off the heat under the ragout and stir in the chopped fresh parsley. Adjust salt and pepper if needed.

  9. 9

    To serve, divide the saffron cauliflower among plates, place one chicken breast on top, and finish with the eggplant, tomato, and olive ragout.

Chef tips

For deeper flavor, let the chicken sit with the spices and lemon zest for up to 30 minutes in the refrigerator before cooking. If the cauliflower releases too much moisture, raise the heat slightly at the end to evaporate it.

Substitutions

You can swap the green olives for black olives. Chicken breast can be replaced with boneless chicken thighs, adjusting the cooking time as needed. If you do not have saffron, use an extra pinch of sweet paprika and a bit more lemon zest, though the flavor will be different.

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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