Stuffed eggplants are a delicious and nutritious meal that combines the smoky flavor of roasted eggplants with a rich and flavorful chicken, mushroom, and cheese filling. This dish is packed with protein, fiber, and essential vitamins, making it a wholesome option for lunch or dinner. The combination of tender eggplants, juicy chicken, and creamy cheese makes this meal incredibly satisfying, while the yogurt-based sauce adds a tangy and refreshing contrast. Perfect for family meals or a special gathering, this dish is sure to impress!
Preparation Time
- Total Time: 50 minutes
- Prep Time: 20 minutes
- Cook Time: 30 minutes
Ingredients
- Eggplants:
- 2 medium eggplants (about 600g)
- ½ teaspoon salt (for drawing out bitterness)
- 1 tablespoon olive oil (for roasting)
- Filling:
- 1 tablespoon vegetable oil (for sautéing)
- 1 onion, chopped (about 100g)
- 1 clove garlic, minced
- 1 chicken fillet, diced (about 200g)
- 150g (1 ½ cups) mushrooms, sliced
- 1 bell pepper, chopped (about 120g)
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ½ teaspoon paprika
- Topping:
- 150g (1 ½ cups) grated cheese (cheddar, mozzarella, or your choice)
- Sauce:
- 2 tablespoons (30g) yogurt
- 1 tablespoon mustard
- 1 teaspoon fresh or dried dill
- Garnish:
- ½ cucumber, sliced
Directions
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Prepare the Eggplants:
- Preheat the oven to 180°C (350°F).
- Cut the eggplants in half lengthwise and scoop out the pulp, leaving a thin shell.
- Sprinkle with salt and let them sit for 10 minutes to remove bitterness.
- Rinse and pat dry with a paper towel.
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Roast the Eggplants:
- Place the eggplant halves on a baking tray.
- Drizzle with olive oil and bake for 20 minutes until slightly softened.
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Cook the Filling:
- Heat vegetable oil in a skillet over medium heat.
- Sauté the onion until translucent, about 3 minutes.
- Add garlic and diced chicken fillet. Cook until lightly browned.
- Stir in the mushrooms and bell pepper.
- Season with salt, black pepper, and paprika.
- Cook until the mushrooms are tender and the chicken is fully cooked.
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Combine the Filling:
- Remove the skillet from heat.
- Stir in the eggplant pulp and mix well.
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Assemble the Bake:
- Remove the roasted eggplants from the oven.
- Fill each half with the chicken and mushroom mixture.
- Sprinkle grated cheese evenly on top.
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Bake Again:
- Return the stuffed eggplants to the oven.
- Bake for 10-15 minutes until the cheese is melted and bubbly.
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Prepare the Sauce:
- In a small bowl, mix yogurt, mustard, and dill.
- Stir until smooth and creamy.
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Serve & Garnish:
- Remove the stuffed eggplants from the oven and let them cool slightly.
- Garnish with sliced cucumber and serve with the yogurt sauce on the side.
Serving Suggestions
- Serve with a side of rice or quinoa for a complete meal.
- Pair with a fresh green salad for a light, balanced plate.
- Enjoy with garlic bread or pita for extra texture.
- Add a drizzle of balsamic glaze or hot sauce for extra flavor.
Cooking Tips
- Choose firm eggplants for better structure when stuffing.
- Drain excess liquid from the filling to avoid soggy eggplants.
- Use different cheeses like feta or gouda for varied flavors.
- For extra crispiness, broil for 2 minutes at the end.
- Make it vegetarian by replacing chicken with chickpeas or tofu.
Nutritional Benefits
- Eggplants: Rich in fiber and antioxidants that support digestive health.
- Chicken: A lean source of protein that helps build muscle.
- Mushrooms: Provide essential vitamins and minerals like selenium and B vitamins.
- Bell Peppers: High in vitamin C, promoting immunity and skin health.
- Yogurt Sauce: Adds probiotics that improve gut health.
Dietary Information
- High-Protein & Low-Carb
- Gluten-Free
- Keto-Friendly (if served without rice or bread)
- Vegetarian Option Available (replace chicken with tofu or chickpeas)
Nutritional Facts (Per Serving)
- Calories: 320 kcal
- Protein: 28g
- Carbohydrates: 15g
- Fat: 18g
- Fiber: 6g
- Sugar: 5g
- Sodium: 450mg
Storage
- Refrigeration: Store leftovers in an airtight container for up to 3 days.
- Freezing: Wrap individual stuffed eggplants in foil and freeze for up to 3 months.
- Reheating: Bake at 180°C (350°F) for 10 minutes or microwave for 2 minutes.
Why You’ll Love This Recipe
- It’s easy to prepare and uses simple ingredients.
- A perfect balance of protein, fiber, and healthy fats.
- A great way to add more vegetables to your diet.
- Delicious and satisfying without being too heavy.
Recipe Conclusion
Stuffed Eggplants with Chicken, Mushrooms, and Cheese is a flavorful and nutritious dish that’s perfect for any occasion. With its combination of smoky eggplants, juicy chicken, and melted cheese, this meal is sure to satisfy your taste buds. Whether you’re cooking for your family or meal-prepping for the week, this recipe offers a delicious and well-balanced meal that’s easy to make and packed with nutrients.
Frequently Asked Questions
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Can I make this dish vegetarian?
- Yes! Simply replace the chicken with chickpeas, tofu, or lentils.
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What type of cheese works best for this recipe?
- Cheddar, mozzarella, or feta are great options for added flavor.
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How do I prevent eggplants from becoming too soft?
- Avoid overbaking them before stuffing and make sure to drain any excess liquid from the filling.
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Can I use other types of meat instead of chicken?
- Yes! You can use ground beef, turkey, or even shrimp for a different flavor.
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How do I make this dish dairy-free?
- Skip the cheese or use dairy-free cheese alternatives. Use coconut yogurt instead of regular yogurt for the sauce.
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What side dishes go well with this meal?
- Serve it with rice, quinoa, or a fresh salad for a well-balanced meal.
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Can I prepare this dish in advance?
- Yes! You can assemble the stuffed eggplants and store them in the fridge before baking.
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How do I know when the eggplants are done cooking?
- The cheese should be golden and bubbly, and the eggplants should be fork-tender.
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Can I make this dish spicy?
- Absolutely! Add chili flakes, cayenne pepper, or hot sauce to the filling.
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Can I use different vegetables in the filling?
- Yes! Try adding spinach, kale, or zucchini for extra nutrients.
This recipe is a must-try for anyone looking for a healthy, flavorful, and easy-to-make meal!