I recently had the pleasure of dining at a Middle Eastern restaurant in Nashville, Tennessee. There, I discovered a delicious keto-friendly dish. The dish consisted of tender chicken served with roasted eggplant and drizzled with tahini sauce. As someone who follows a low-carb diet, I was extremely happy to find a meal that not only satisfied my taste buds but also aligned with my dietary restrictions.
A young Lebanese waitress brought the dish to our table and was eager to share her culture’s cuisine with us. She showed us that they cooked the chicken perfectly and seasoned it with a blend of spices that gave it a nice kick. The eggplant was roasted to perfection and added a nice smoky flavor to the dish. The tahini sauce tied everything together with its creamy and nutty taste.
Overall, this dish was a great example of how healthy eating doesn’t have to be bland or boring. It’s a great option for anyone looking to add some variety to their keto diet.
When we were about to dig in, I heard a loud crash coming from the dining area of the restaurant. I quickly made my way over to see what had happened. In the corner of the restaurant, I found a customer looking mortified next to a shattered traditional Middle Eastern musical instrument that had been displayed as decoration.
I could tell that the customer was genuinely sorry and had not meant to cause any damage. After making sure that they were okay, the owner of the restaurant assured him that accidents happen and not to worry about it.
After enjoying this delicious meal, I knew I had to have the recipe. The flavors were incredible, and I wanted to be able to recreate the dish at home.
I approached the restaurant chef and requested the recipe. At first, he seemed hesitant, but after some convincing, he agreed to share it with me. I was thrilled!
With the recipe in hand, I couldn’t wait to try it out at home. The dish was surprisingly easy to make, and the end result was just as delicious as the restaurant version. Here are the ingredients you will need for making this lovely dish: eggplants, olive oil, sea salt, ground pepper, chicken thighs, feta cheese, tahini dressing, and if you like, fresh parsley for serving.
When I make keto chicken with eggplant and tahini, I like to pair it with other keto-friendly dishes to make a complete meal. Here are a few ideas:
Roasted Vegetables: Roasting vegetables is a great way to bring out their natural sweetness and add some variety to your plate. I like to roast a mix of broccoli, cauliflower, and bell peppers with some olive oil, salt, and pepper.
Cauliflower Rice: This is a low-carb alternative to rice. It is a great way to bulk up your meal without adding too many calories. You can make it yourself by pulsing cauliflower in a food processor, or you can buy it pre-made at the grocery store.
Green Salad: A simple green salad with lettuce, cucumber, and avocado is a great way to add some freshness to your plate. I like to dress mine with a simple vinaigrette made with olive oil, vinegar, and Dijon mustard.
Zucchini Noodles: Another low-carb alternative to pasta, zucchini noodles (or “zoodles”) are a great way to add some texture to your plate. You can make them yourself with a spiralizer, or you can buy them pre-made at the grocery store.
Mushroom Gravy: If you’re looking for a sauce to go with your chicken and eggplant, try making a mushroom gravy. Simply sauté some mushrooms with butter and garlic, then stir in some heavy cream and chicken broth. Season with salt, pepper, and thyme.
Mixed Greens Salad: A simple mixed greens salad with a light vinaigrette would be a refreshing addition to this meal. You could even sprinkle some chopped nuts or seeds on top for some added crunch.
Grilled Asparagus: Grilling some asparagus spears would be a great way to add some flavor and nutrition to this meal. Simply toss them in some olive oil and seasonings and grill them alongside the chicken and eggplant.
These are just a few ideas for keto dishes that pair well with chicken and eggplant. Feel free to get creative and come up with your own combinations!
Ingredients:
For this keto chicken with eggplant and tahini recipe, I will need the following ingredients:
- 2 eggplants (aubergines), large, halved (1.7 lb)
- 3 tablespoons of extra virgin olive oil, divided (45 ml)
- 1/2 teaspoon of sea salt
- 1/4 teaspoon of ground pepper
- 4 chicken thighs, large, skin-on, and bone-in (2 lb) – yields about 1.3 oz meat
- 1/2 pack of crumbled feta (3.5 oz)
- 1/2 cup of Tahini Dressing (4 fl oz)
- Optional: fresh parsley for serving
How to Make Keto Chicken with Eggplant and Tahini?
To make this delicious keto chicken with eggplant and tahini, I follow these simple steps:
- First, preheat the oven to the recommended temperature. Then, cut the eggplant into quarters lengthwise and slice them into approximately 1 cm (1/2 inch) thick slices. Drizzle them with olive oil, season with salt and pepper, and bake them for about 15 minutes.
- While the eggplant is baking, prepare the chicken by patting dry the chicken thighs with a paper towel and seasoning them with salt and pepper. Grease a skillet with the remaining olive oil and once it’s hot, add the chicken thighs, skin side down, and cook for about 5 minutes until the skin is lightly browned and crispy. Flip the chicken and cook for another minute. Then, remove the chicken from the skillet and set it aside.
- Next, remove the tray with the eggplant from the oven and place the chicken thighs, skin side up, on top. Return it to the oven, rotating the tray to bake the eggplant evenly. Continue baking for another 15 to 20 minutes until the eggplant turns tender and achieves a slight golden hue, and the chicken is cooked through.
- During the last 5 minutes of baking, sprinkle crumbled feta cheese over the eggplant. As the chicken bakes, whip up the Tahini Dressing, blending tahini paste, lemon juice, sweetener, minced garlic, salt, and pepper. If necessary, fine-tune the texture by adding a splash of water.
- Finally, to serve, drizzle the tahini dressing over the chicken and eggplant. Optionally, top it with fresh parsley. This meal is best enjoyed fresh but can be stored in the fridge (with the tahini dressing stored separately in a jar) for up to 3 days.
Tips and Variations
Here are some tips and variations to help you make the most of your keto chicken with eggplant and tahini:
- To save time, you can make the tahini sauce in advance and store it in the fridge. It will keep for up to a week.
- If you’re short on time, you can skip the eggplant and serve the chicken with a side salad instead.
- For a spicier version of this dish, add some red pepper flakes or cayenne pepper to the chicken marinade.
- If you’re not a fan of eggplant, you can substitute it with zucchini or bell peppers.
- To add more flavor to the chicken, you can marinate it for longer than 30 minutes, or even overnight.
- If you don’t have tahini, you can substitute it with almond butter or peanut butter.
- To make this dish dairy-free, use coconut yogurt instead of Greek yogurt.
I hope these tips and variations help you customize this recipe to your liking. Enjoy!
Common Mistakes to Avoid
When preparing keto chicken with eggplant and tahini, there are some common mistakes that you should avoid to ensure that your dish turns out perfectly. Here are a few things to keep in mind:
- Overcooking the chicken: Overcooking the chicken will result in a dry and tough texture. Be sure to cook the chicken until it is just done, and no longer.
- Not salting the eggplant: Eggplant can be quite bitter if not salted properly. Be sure to salt the eggplant and let it sit for at least 30 minutes before cooking to remove any bitterness.
- Skipping the tahini sauce: The tahini sauce is an important part of this dish, as it helps to balance out the flavors. Don’t skip it!
- Using too much oil: While you do need some oil to cook the chicken and eggplant, using too much can make the dish greasy and heavy. Use just enough to coat the pan and prevent sticking.
- Adding too much seasoning: This dish is meant to be simple and flavorful, so don’t go overboard with the seasoning. Use just enough to enhance the natural flavors of the chicken and eggplant.
By avoiding these common mistakes, you can ensure that your keto chicken with eggplant and tahini turns out perfectly every time.
Conclusion
In conclusion, this keto chicken with eggplant and tahini recipe is a delicious and healthy dish that is perfect for anyone following a low-carb or ketogenic diet. The combination of tender chicken, roasted eggplant, and creamy tahini sauce is sure to satisfy your taste buds and keep you feeling full and satisfied.
One of the great things about this recipe is that it is very easy to make. With just a few simple ingredients and some basic cooking techniques, you can have a delicious and nutritious meal on the table in no time.
Another benefit of this recipe is that it is very versatile. You can easily customize it to suit your taste preferences by adjusting the seasoning or adding additional ingredients. For example, you could try adding some chopped herbs or spices to the tahini sauce or topping the dish with some sliced avocado or cherry tomatoes.
Overall, I highly recommend giving this keto chicken with eggplant and tahini recipe a try. It’s a great way to enjoy a tasty and satisfying meal while sticking to your low-carb or ketogenic lifestyle.
By the way, this dish pairs really well with keto challah bread.
Get the recipe now (by clicking the image below):
