Eggplant tends to get the short end of the stick in the culinary word, but it deserves to be in the spot light today. Eggplants are low in calorie, high in fiber, and featured in a Mediterranean diet! A Mediterranean diet is one of the most healthful eating patterns, and it is associated with numerous improved health outcomes!
Eggplants are also a great source of anthocyanins, a type of antioxidant attributed to promote heart health. Some studies also show that another compound found in eggplants called nasunin may improve blood flow to the brain. Increasing our portion of vegetables at our meals can significantly increase the nutrient-density of our meals. It is a good goal to aim for at least half of your plate coming from vegetables.
An added bonus to this dish is the easy clean up afterward! Simply put your sheet pan in the dishwasher and enjoy your evening at home. Sheet pan meals are also a great recipes for beginner cooks to start with!
Interested in adding more eggplant into your diet? Try our Grilled Veggie Sandwich recipe next!
Sheet Pan Chicken with Oven Ratatouille
Ingredients
- 15 oz can tomato diced, drained
- 1 medium eggplant cut into ½-inch pieces
- 2 zucchini cut into ½-inch pieces
- 2 tbsp olive oil extra-virgin
- 1 1/2 tsp thyme dried
- 2 cloves garlic minced
- 4 chicken breasts, about 4 oz each
- 1 lemon quartered
- 1/2 tsp salt
- 1/2 tsp black pepper
Instructions
- Preheat oven to 450°F, and place baking sheet on rack while oven is heating up. Mix together diced tomatoes, eggplant, zucchini, 1 tbsp oil, 1 tsp dried thyme, garlic, ½ tsp salt and ¼ tsp pepper in a bowl.
- Remove baking sheet from oven and spray with cooking spray. Spread vegetables in a single layer on the baking sheet. Return to oven and bake for 10 minutes.
- Dry chicken with paper towel and season with salt, pepper and remaining 1/2 tsp thyme.
Add chicken to baking sheet with vegetables and return to oven, roast for 15 minutes. - Flip the chicken breast and stir vegetables. Place lemon quarters, cut side down, on sheet pan, bake for an additional 10 minutes or until chicken is cooked to 165°F and vegetables and soft.
- Serve with couscous (as pictured) or grain of choice.
Nutrition
Please note:
Nutrition info is approximate and may contain errors.
Watch our dietitians prepare this dish live:
https://youtu.be/C1TAZiskZiI
Klara Knezevic is a registered dietitian nutritionist based in Maryland. She has over a decade of experience in the nutrition field and currently serves as the CEO and co-owner of Rebecca Bitzer and Associates, one of the largest nutrition private practices in the country. Klara is passionate about sharing practical nutrition tips to help you feel confident in the choices that you make. Coauthor ofCooking with Food Sensitivities Survival GuideandNourished: 10 Ingredients to Happy, Healthy Eating.
