Oven Baked Chicken and Aubergine (Egg Plant) Parmigiana

Health score
42%
Oven Baked Chicken and Aubergine (Egg Plant) Parmigiana
75 min.
4
1020kcal

Suggestions

Ingredients

  •  eggplant thinly sliced
  • handful basil 
  • handful basil 
  • servings pepper black
  • 200 breadcrumbs 
  • tablespoon capers 
  • fillet chicken breast 
  •  eggs beaten
  • tablespoons olive oil extra virgin 
  • clove garlic for rubbing
  •  garlic clove chopped
  • 200 kalamata olives black pitted
  • 0.5  optional: lemon 
  •  mozzarella cheese finely sliced
  • servings olive oil for shallow-frying
  •  onion chopped
  • servings oregano fresh
  • servings parmesan 
  • 200 parmesan cheese finely grated
  • large plum tomatoes chopped
  • 200 ml red wine 
  • servings the salad mixed green
  • servings salt 
  • tablespoons tomato purée 
  • tablespoon water 

Equipment

  • frying pan
  • sauce pan
  • oven

Directions

  1. Aubergines. Fry the aubergine slices in olive oil until golden brown, then set aside. OR, brush them lightly with olive oil and spread the slices on a baking (cookie) sheet and place in a pre-heated oven (200C/400F/Gas
  2. for about 15 minutes or until golden brown and slightly crispy.Tomato sauce.
  3. Heat the olive oil in a heavy-based saucepan.
  4. Add the onion and garlic and fry until softened, around 5 minutes.
  5. Add the chopped tomatoes and fry for a further 3-5 minutes, mixing well.
  6. Add the capers, tomato puree, olives and red wine. Season with salt and freshly ground pepper. Bring to the boil. Reduce heat and simmer for 10-15 minutes.
  7. Mix the breadcrumbs and parmesan cheese together, then beat together the eggs with the water. Dip the chicken in the egg mixture, then coat thoroughly in the breadcrumbs and parmesan cheese.
  8. Heat the olive oil in a heavy-based frying pan.
  9. Add the coated chicken and fry until golden on both sides - about 5 minutes. Set aside.Preheat the oven to 180C/350F/Gas
  10. Oil a shallow ovenproof dish and rub with garlic.
  11. Place the aubergines in a layer over the base of the dish and then add the fried chicken breasts and pour half of the tomato sauce in and around the chicken.
  12. Layer the sliced mozzarella over the chicken, then spoon the remaining tomato sauce over the chicken breasts.
  13. Sprinkle with a little more grated parmesan. Tuck a few fresh oregano leaves in and around the chicken and sauce.
  14. Bake the chicken for 40 to 45 minutes until cooked through.
  15. Serve the chicken on a bed of mixed salad leaves, flavoured with a squeeze of lemon and garnish with basil or oregano and more Parmesan shavings.

Nutrition Facts

Calories1020kcal
Protein16.74%
Fat50.14%
Carbs33.12%

Properties

Glycemic Index
106.63
Glycemic Load
6.23
Inflammation Score
-10
Nutrition Score
47.653043207915%

Flavonoids

Cyanidin
0.1mg
Petunidin
1mg
Delphinidin
393.48mg
Malvidin
7.02mg
Peonidin
0.63mg
Catechin
3.62mg
Epigallocatechin
0.03mg
Epicatechin
1.92mg
Epicatechin 3-gallate
0.01mg
Eriodictyol
2.88mg
Hesperetin
4.09mg
Naringenin
1.39mg
Apigenin
0.09mg
Luteolin
0.59mg
Isorhamnetin
1.39mg
Kaempferol
2.93mg
Myricetin
0.43mg
Quercetin
10.65mg
Gallocatechin
0.04mg

Nutrients percent of daily need

Calories:1020.15kcal
51.01%
Fat:56.43g
86.81%
Saturated Fat:18.17g
113.56%
Carbohydrates:83.86g
27.95%
Net Carbohydrates:63.87g
23.23%
Sugar:23.82g
26.47%
Cholesterol:146.77mg
48.92%
Sodium:2816.16mg
122.44%
Alcohol:5.38g
100%
Protein:42.38g
84.76%
Calcium:1023.76mg
102.38%
Manganese:1.97mg
98.27%
Phosphorus:830.67mg
83.07%
Fiber:19.99g
79.96%
Selenium:46.95µg
67.07%
Folate:207.11µg
51.78%
Vitamin B1:0.77mg
51.67%
Vitamin E:7.63mg
50.85%
Potassium:1728.88mg
49.4%
Vitamin B2:0.83mg
48.63%
Vitamin K:50.68µg
48.27%
Vitamin C:39.36mg
47.71%
Vitamin A:2180.72IU
43.61%
Vitamin B6:0.8mg
39.86%
Magnesium:152.95mg
38.24%
Vitamin B3:7.61mg
38.05%
Copper:0.74mg
36.8%
Zinc:5.2mg
34.69%
Iron:6.14mg
34.08%
Vitamin B5:2.47mg
24.74%
Vitamin B12:1.42µg
23.65%
Vitamin D:0.84µg
5.62%
Source:Food.com