🥗 Dinner⏱ ≈ 25 min🍗 Chicken breast · 🍆 Eggplant · 🍚 Rice (brown or parboiled) · 🍅 Tomato
Vegetable stew with eggplant and tomato and chicken breast
The vegetables stew in their own juices with oil and onion until soft, slightly sweet and fragrant — tasty, not just healthy.
Ingredients
- 🍗 Chicken breast — 120–150 g
- 🍚 Rice (brown or parboiled) — 50–60 g dry (or 150 g cooked)
- 🍆 Eggplant — 1 medium (250 g)
- 🍅 Tomato — 1–2 pieces
Instructions
- Rinse the rice and simmer in salted water until done (about 25 minutes).
- Heat a spoonful of oil in a deep pan.
- Dice the eggplant and add to the pan: firmer vegetables first, softer ones 3–4 minutes later.
- Sauté for 4–5 minutes, season, add 3–4 spoonfuls of water or the chopped tomato, cover and stew for 12–15 minutes until the vegetables are soft and slightly sweet.
- Slice the chicken breast into strips, season with salt and pepper and pan-fry over medium heat for 8–10 minutes until golden. Stir into the stew 2–3 minutes before it is done, or serve alongside.
- Serve with rice.
Make it tastier
🧄 GarlicMakes the aroma richer — add to the oil at the start or raw into the dressing.
🌶️ Pepper or chiliA pinch adds heat and warmth.
🌿 Fresh herbsDill, parsley or cilantro add freshness at the end.
🫙 Soy sauceA tablespoon at the end of frying instead of salt — the taste gets deeper.
Plate structure
🥦 Vegetables & fruit · ½
Eggplant, Tomato
🌾 Whole grains · ¼
Rice (brown or parboiled)
🥩 Protein · ¼
Chicken breast
🫒 Healthy fats
empty
🟢
Plate balance: Well balanced
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