rocco DiSpirito's chicken with glazed eggplant& cauliflower rice

rocco DiSpirito's chicken with glazed eggplant& cauliflower rice

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  • Prep Time

    minutes

  • Total Time

    minutes

  • Servings

    servings


Ingredients

  • You don't have to abandon chicken altogether, as it is a great source of protein and makes a good base upon which you can build healthy meals. You should, however, break up the chicken monotony. This recipe is perfect for adding some perk to your poultry. For added flavor, use chicken thighs instead of breasts, like the recipe calls for. Thighs have more flavor and tend to be meatier, but are still low in calories.

  • Ingredients

  • olive oil cooking spray

  • 3

    tbsp grated cauliflower

  • kosher salt, to taste

  • red pepper flakes, to taste

  • 4

    oz boneless, skinless chicken thighs (or breasts), scored crosswise ¼ inch deep

  • cup eggplant cut into 2-inch pieces

  • 1

    large clove garlic, thinly sliced

  • 1

    tbsp peeled and chopped fresh ginger

  • 1

    tbsp gluten-free reduced-sodium tamari

  • ½

    tbsp balsamic vinegar

Directions

Directions Spray a large nonstick pan with cooking spray and place over medium-high heat. Add grated cauliflower and cook, stirring, until softened and just tender, about 1 minute. Season with salt and red pepper flakes. Spoon onto plate and set aside. Wipe pan dry. Spray pan again with cooking spray and place over medium-high heat. Season chicken with salt and cook in pan until cooked through and brown on the outside, about 2 minutes. Transfer to a plate and set aside. Add eggplant to pan and cook until soft and brown, about 5 minutes. Push eggplant to side of pan and add garlic and cook until brown, about 30 seconds. Add ginger and cook until fragrant, about 15 seconds. Add tamari and vinegar to the pan along with a splash of water and return the chicken to the pan. Cook until the chicken is cooked through and the sauce sticks to everything, about 30 seconds. Plate chicken over rice with a side of eggplant. Serve with red pepper flakes. Calories: 190, Fat: 2 g, Cholesterol: 70 mg, Sodium: 823 mg, Carbohydrates: 16 g, Fiber: 5 g, Protein: 30 g


Nutrition

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