Chicken and Aubergine bake

Persian Inspired Chicken and Aubergine Bake

I’m always looking for interesting ideas for chicken and this one was certainly a winner! This subtly spiced chicken and aubergine stew combines my favourite spices and vegetables; chicken and aubergine with courgettes, infused with the flavours of the middle-east. This dish is a perfect midweek supper for the family or dinner party if you’re entertaining guests.

By the way, if you want to skip the chicken and make it a vegan or vegetarian dish, replace with chickpeas and along with the aubergine and courgettes, this dish will work perfectly.

I recommend you make it ahead and reheat in the same dish when you’re ready to eat it. 

To make this Chicken and Aubergine Bake, you’ll need:

  • 2 medium Onions, finely chopped
  • 2 large Aubergines, cut into thick wedges (cut the aubergine in half first so the wedges are not too long)
  • 2 Courgettes, cut into thick wedges (as above)
  • 4 Chicken breasts, scored with a sharp knife
  • 2 tsp Turmeric
  • 2 tsp Smoked paprika
  • 1 tsp ground cumin
  • 1 tsp tsp cinnamon
  • 1/2 tsp black pepper
  • 1/2 tsp cardamom
  • 200ml tomato passata
  • Salt to taste
  • 1 200g jar sun dried tomatoes or handful of fresh cherry tomatoes
  • Rapeseed oil

Here’s how:

In a large bowl, toss the aubergines in a little rapeseed oil, salt and pepper and arrange on a large baking tray.

Repeat for courgettes and bake in the oven at 180 degrees for 35 mins until golden, but not overcooked

Meanwhile, arrange the chicken breasts, onions and tomatoes in a large baking dish and sprinkle all the spices over. With your hands, gently “massage” the spices into the mixture so it is evenly distributed.

Put the chicken into the oven, along with the vegetables, to begin cooking for 20mins.

When the vegetables are cooked, add them to the chicken. Season well and pour over the passata, mix well to combine and finish off with a drizzle of oil.

Cover with foil or lid and bake at 170 degrees for 45-60mins. Ensure the the chicken pieces are covered in sauce from time to time during cooking and add a little water if it looks dry

Once the chicken is cooked through and the sauce thick, adjust the seasoning. Ideally allow it to “rest” so that the flavours can settle and serve hot with basmati rice or on it’s own.  I always like to serve a green salad with a lemon vinaigrette on the side!

Persian Inspired Chicken and Aubergine Bake

I’m always looking for interesting ideas for chicken and this one was certainly a winner! This subtly spiced chicken and aubergine stew combines my favourite vegetables; aubergine and courgette, with the flavours of the middle-east and is a perfect midweek supper for the family or dinner party. 
By the way, if you want to skip the chicken and make it a vegan or vegetarian dish, replace with chickpeas and it’ll work perfectly. 
I recommend you make it ahead and reheat in the same dish when you’re ready to eat it.
Prep Time15 mins
Cook Time45 mins
Resting time10 mins
Total Time1 hr
Course: Main Course
Cuisine: Iranian, Middleeastern, Persian
Keyword: Chicken, Chicken Bake, Familymeal, Meal Planning, Persian Cuisine
Servings: 4
Author: May Simpkin

Ingredients

To make this Chicken and Aubergine Bake, you’ll need:

  • 2 medium Onions finely chopped
  • 2 large Aubergines cut into thick wedges (cut the aubergine in half first so the wedges are not too long)
  • 2 Courgettes cut into thick wedges (as above)
  • 4 Chicken breasts scored with a sharp knife
  • 2 tsp Turmeric
  • 2 tsp Smoked paprika
  • 1 tsp ground Cumin
  • 1 tsp Cinnamon
  • 1/2 tsp Black Pepper
  • 1/2 tsp Cardamom
  • 200 g jar sun dried Tomatoes or handful of fresh Cherry Tomatoes (or 1 tin tomatoes)
  • 200 ml Tomato passata
  • Sea Salt to taste
  • Rapeseed oil for baking vegetables
  • Olive oil for drizzling

Instructions

  • In a large bowl, toss the aubergines in a little rapeseed oil, salt and pepper and arrange on a large baking tray.
  • Repeat for courgettes and bake in the oven at 180 degrees for 35 mins until golden, but not overcooked
  • Meanwhile, arrange the chicken breasts, onions and tomatoes in a large baking dish and sprinkle all the spices over. With your hands, gently “massage” the spices into the mixture so it is evenly distributed.
  • Put the chicken into the oven, along with the vegetables, to begin cooking for 20mins.
  • When the vegetables are cooked, add them to the chicken. Season well and pour over the Passata, mix to combine and finish off with a drizzle of olive oil.
  • Cover with foil or lid and bake at a lower oven temperature of 170 degrees for 45-60mins. Ensure the chicken pieces are covered in sauce from time to time during cooking and add a little water if it looks dry.
  • When the chicken is cooked through and the sauce thick, adjust the seasoning. Ideally allow it to “rest” so that the flavours can settle and serve hot with basmati rice or on it’s own. 

I always like to serve a green salad with a lemon vinaigrette (https://maysimpkin.com/homemade-creamy-lemon-dijon-vinaigrette/) on the side!

    Notes

    You can replace sun-dried (or fresh) tomatoes with 1 tin of canned tomatoes, in which case you will not need the Passata.  Sun-dried tomatoes add depth of flavour without too much liquid but are not essential.

    Nutritional Nugget

    Chicken, as a first class protein, will provide the full spectrum of essential amino acids, ensuring the body has all it needs for efficient muscle growth and repair as well optimal production of enzymes, neurotransmitters (eg Serotonin and Dopamine) and hormones. Plus, combined with so many vegetables, this meal is not only nutrient rich but also a good source of fibre, essential for good gut health.

    Is this suitable for Intermittent Fasting?

    ABSOLUTELY! With good levels of protein and fibre, this meal will help you to feel fuller for longer and help you to keep going through until the next meal.


     

    Notes

    Nutritional Nugget

    Chicken, as a first class protein, will provide the full spectrum of essential amino acids, ensuring the body has all it needs for efficient muscle growth and repair as well optimal production of enzymes, neurotransmitters (eg Serotonin and Dopamine) and hormones. Plus, combined with so many vegetables, this meal is not only nutrient rich but also a good source of fibre, essential for good gut health.
    Is this suitable for Intermittent Fasting?
    ABSOLUTELY! With good levels of protein and fibre, this meal will help you to feel fuller for longer and help you to keep going through until the next meal.

    Want to get started with Intermittent Fasting?

    Check out my comprehensive beginner’s guide to get you going.

    Intermittent Fasting Guide

    CLICK HERE FOR MORE


    You may also like

    One comment

    • Irene 3rd February 2019   Reply →

      Lovely recipe, I made it with 25% less sugar and no frosting, still great and a bit healthier.

    Leave a comment

    GET YOUR FREE EBOOK

    “Your newsletters are so informative, interesting and helpful; every time you send a newsletter, we find ourselves talking about it at dinner time and making meal plans based on them." - Sandra & Jim


    Free eBook