Baked Chicken and Eggplant Parmesan (Low Carb)
My signature “Chickplant Parm” combines two beloved dishes so you don't have to decide!
Ingredients
- 1 medium to large unpeeled eggplant, sliced into 8 rounds (each ¾ to 1 inch thick)
- 1 to 1 ¼ pounds boneless skinless chicken thighs or breasts, 4 to 8 pieces
- 3 to 4 cloves garlic, minced
- 1 to 1 ½ tablespoons chopped fresh thyme, or 1 teaspoon dried thyme
- ½ teaspoon kosher salt
- Ground black pepper
- 12 to 16 grape or cherry tomatoes
- 2 cups marinara sauce
- ½ cup grated Parmesan cheese
- ½ cup shredded part-skim mozzarella cheese, or 4 slices reduced-fat provolone cheese
- Torn fresh basil leaves or chopped fresh parsley for garnish
Instructions
- Place an oven rack on the second highest position and preheat the broiler.
- Mist 2 baking sheets with nonstick oil spray. Place the eggplant slices on one sheet and the chicken pieces on the other. Mist all of the tops with oil spray and sprinkle on the garlic, thyme, salt, and some pepper.
- Place in the oven and broil for 12 to 15 minutes, flipping the eggplant halfway through using a spatula or tongs. If using thin-cut chicken breast, it will be done before the thighs, so prepare to remove them at about the 10-minute mark (I recommend using a thermometer and removing when it hits 165°F to ensure you don’t overcook it).
- Remove the sheets from the broiler and adjust the oven temperature to 400℉.
To assemble the stacks:
- Rearrange the roasted eggplant slices so there’s an empty row of space in the middle of the baking sheet. Add 2 tablespoons tomato sauce to the cleared opening and cover with one eggplant slice. Next, layer on 1 piece of chicken, 1 tablespoon tomato sauce, ½ tablespoon Parmesan cheese, and a second slice of roasted eggplant. Add a final 1 tablespoon tomato sauce, 2 or 3 grape tomatoes, 1 tablespoon of the mozzarella cheese (or a slice of provolone), and a sprinkling of Parmesan cheese. Repeat with the remaining ingredients to make 4 stacks. Place back in the oven and bake for about 10 minutes, until the cheese is melted and bubbling. Garnish with basil or parsley before serving.
Nutrition Information per serving
Calories: 310Carbohydrates: 22gProtein: 33gTotal Fat: 11g— Unsaturated Fat: 8g— Saturated Fat: 3gCholesterol: 110mgSodium: 840mgFiber: 6gTotal Sugar: 9g— Natural Sugar: 9g— Added Sugar: 0g
Nutrition information is calculated using a leading industry software. That being said, brands can vary, and there may be slight fluctuations in the numbers.