Sophie Bennett
There are several recipes for eggplant and chicken casseroles, with variations including mushroom, spinach, and tomato. Many of these recipes are low-carb and keto-friendly. For example, one recipe for a chicken eggplant mushroom parmigiana casserole contains 10.4g of carbs per serving, while a keto eggplant parmesan casserole contains 9g of carbohydrates per serving.
| Characteristics | Values |
|---|---|
| Carbohydrates | 20g |
| Net Carbohydrates | 5g or 7.42g |
| Calories | 266kcal or 433kcal or 427kcal |
| Protein | 17g or 28g or 38g |
| Fat | 18g or 28g or 26.1g |
| Saturated Fat | 16g |
| Cholesterol | 92mg |
| Sodium | 668mg or 1200mg or 270mg |
| Potassium | 339mg or 900mg |
| Fiber | 4g or 7g |
| Sugar | 11g |
| Vitamin A | 520IU or 1374IU |
| Vitamin C | 3mg or 12mg |
| Calcium | 419mg or 585mg |
| Iron | 1mg or 2mg |
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What You'll Learn
Low-carb eggplant parmesan
A classic Italian dish, eggplant parmesan is a tasty, healthier option for those watching their carb intake. The traditional version of this dish involves covering the eggplant in an excessive amount of breading and deep-frying it, making it less than healthy. However, with a few simple tweaks, you can create a delicious low-carb version that's packed with flavour and all the saucy, cheesy goodness you expect.
Ingredients:
- Eggplant
- Marinara sauce
- Mozzarella cheese
- Parmesan cheese
- Almond flour
- Fresh basil
- Salt
- Pepper
- Garlic powder
- Eggs
- Olive oil
Method:
- Preheat your oven to 200°C.
- Slice the eggplant into thin, even slices, about 1/2 inch thick.
- Generously salt both sides of the eggplant slices and let them sit for about 15 minutes. This step helps to remove any bitterness from the eggplant.
- Blot the eggplant slices with paper towels to remove the excess moisture.
- Season the eggplant slices with pepper and garlic powder.
- Dip the eggplant slices in a beaten egg, then dredge them in almond flour.
- Place the coated eggplant slices on a baking tray and spray them with olive oil.
- Bake the eggplant for about 20 minutes at 200°C until golden brown.
- Remove the eggplant from the oven and top with marinara sauce, shredded mozzarella, and grated parmesan.
- Return the baking sheet to the oven and bake for an additional 5 minutes, or until the cheese is melted and bubbly.
- Garnish with fresh basil and serve.
Tips:
- You can use shredded provolone cheese instead of mozzarella and grated Pecorino Romano instead of Parmesan.
- If you prefer your eggplant without the skin, feel free to peel it before slicing. However, leaving the skin on adds a pretty colour contrast to the dish.
- For a more indulgent version, add a layer of ricotta cheese or ground beef to the dish.
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Chicken and eggplant casserole recipe
Ingredients
- 2 medium eggplants
- 2 chicken breasts
- 4 garlic cloves, mashed
- 2 teaspoons salt
- 2 tablespoons of butter
- 2 tablespoons of oil
- Black pepper
- Dried summer savory (or dried thyme/oregano)
- 4 fresh tomatoes
- 1 cup of heavy cream
- 1 cup of water
- 1 no-sodium bouillon cube
- 1 cup of presoaked chickpeas
Method
- Cut the eggplant into medallions or cubes.
- Sprinkle with salt and set aside for 30 minutes. The salt will draw out the water, giving the eggplant a creamy texture.
- Pat the chicken pieces dry and season with salt and pepper.
- Heat butter and oil in a pan over medium-high heat.
- Brown the eggplant on both sides, then set aside.
- Add the chicken to the pan and sear for a few minutes until lightly browned. Set aside.
- Dice the tomatoes.
- Add the cream, water, bouillon, and chickpeas to the pan.
- Stir in the garlic and herbs.
- Place the chicken and eggplant back into the pan and stir to combine.
- Transfer the mixture to a baking dish and cook in the oven at 350-400°F for 20-30 minutes, or until cooked through.
Notes
This recipe is low in carbs, making it suitable for a keto diet. It can also be made in a slow cooker or on the stovetop. For a dairy-free option, replace the cream with coconut milk.
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Nutritional information for eggplant
Eggplant, also known as aubergine, is a nutrient-rich food that is naturally a little bitter in taste. It is often mistaken for a vegetable, but it is technically a fruit as it grows from a flowering plant and contains seeds. It is a versatile ingredient that can be baked, roasted, grilled, or sautéed. It can also be used as a low-calorie replacement for many high-calorie ingredients, thereby reducing one's carb and calorie intake.
Eggplants are high in fiber and polyphenols, which help reduce blood sugar levels. They are also rich in antioxidants, which help protect the body from damage caused by harmful free radicals. A 2016 study found that nasunin, an anthocyanin in eggplants, protects against oxidative damage during aging. Eggplants are also a good source of vitamins and minerals, including niacin, magnesium, and copper.
In terms of macronutrients, a medium-sized eggplant with thin skin contains 20 grams of carbohydrates, 28 grams of protein, and 28 grams of fat. It also provides 433 kilocalories of energy and 7 grams of dietary fiber.
When preparing eggplant, it is recommended to sprinkle it with salt and let it sit for 30 minutes before rinsing and cooking. This process helps to reduce bitterness and prevent the eggplant from absorbing too much oil during cooking.
Overall, eggplant is a nutritious and versatile food that can be incorporated into a variety of dishes, making it a healthy addition to one's diet.
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Keto-friendly foods
A keto diet is a low-carb, high-fat diet that restricts several types of foods. To reach and maintain ketosis, a metabolic state in which your body burns fat for fuel instead of carbohydrates, it is important to eat a variety of keto-friendly foods that still provide essential nutrients like fibre, calcium, and B vitamins.
Meats, seafood, and eggs are keto-friendly foods that are completely carb-free. When it comes to meat, chicken, pork, steak, ground beef, lamb, bacon, turkey, ham, and sausage are all good options, although the latter should be consumed in limited amounts. Most plain seafood is also naturally keto-friendly, with salmon and sardines being excellent sources of omega-3 fats, which have anti-inflammatory effects and support cardiovascular and neurological health.
Some dairy products can be part of a keto diet, but it is best to choose unsweetened, higher-fat options like whole milk, yogurt, and cheeses to reduce your carb intake. For example, a 6-oz serving of whole milk, plain Greek yogurt contains 6.77 g of carbs, while a one-half-cup serving of whole milk ricotta cheese contains 9.02 g of carbs.
Non-starchy vegetables are also an important part of a keto diet, as they are low in carbs and high in fibre, which is important for digestive health. Good options include broccoli, cauliflower, green beans, bell peppers, zucchini, and leafy spinach, and eggplant, which can be prepared in a variety of keto-friendly ways, such as the creamy chicken and eggplant casserole mentioned in your initial query.
In addition to these food groups, nuts and healthy oils are also keto-friendly and can be used to add flavour and variety to your diet. Just be mindful of your total carbohydrate intake, which should be less than 50 grams per day to maintain ketosis.
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How to cook eggplant
While there is no one-size-fits-all method for cooking eggplant, here are some general guidelines and tips to help you prepare this versatile vegetable.
First, choose the right eggplant for your dish. Look for Italian eggplants that feel heavy for their size; they are less likely to be "cottony." If you're making a casserole, choose smaller eggplants to avoid any bitter taste.
Before cooking, trim the ends off the eggplant and cut it into the desired size and shape. Salting the eggplant before cooking can help draw out moisture and reduce any bitterness. Sprinkle salt on the slices and let them sit for about an hour, then pat them dry with paper towels.
When it comes to cooking methods, frying, baking, and roasting are all popular options. For frying, heat oil in a pan over medium-high heat and fry the eggplant slices until golden brown. Baking and roasting are also great choices; simply brush the eggplant slices with oil and place them in a preheated oven at 200°C for about 20 minutes.
If you're making a casserole, you can sauté the eggplant with other ingredients like onion, garlic, and chicken. Then, transfer the mixture to a casserole dish and bake it in the oven. For a creamy texture, you can add ingredients like coconut milk or cream.
Lastly, don't be afraid to experiment with spices and herbs to enhance the flavour of your eggplant dish. Fresh herbs like mint, oregano, and parsley can add a boost of colour and taste. So, whether you're frying, baking, or roasting, there are numerous ways to cook eggplant to suit your taste and preferences.
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Frequently asked questions
The number of carbs in eggplant parmesan casserole varies depending on the recipe. One recipe lists the total carbohydrates as 20g, while another lists the net carbs as 5g.
One serving of chicken eggplant mushroom parmigiana casserole contains 10.4g of carbs.
Yes, there are several low-carb eggplant casserole recipes available, including keto and Atkins-friendly options.
Yes, there are keto-friendly chicken and eggplant casserole recipes available that are also dairy-free.
Yes, there are several low-carb and keto-friendly dishes that include eggplant, such as eggplant parmesan, eggplant fries, and eggplant with chicken legs or avocado salad.
