Chicken Breast and Eggplant Bake
Chicken Breast and Eggplant Bake
Cancer Prevention Recipe: Baked Chicken Breast and Eggplant
A healthy, low-sodium recipe featuring tender chicken breast and eggplant, baked to perfection in an air fryer. Enjoy a flavorful and nutritious dish that’s both light and satisfying.
Main Ingredients- 2 eggplants
- 1 chicken breast (approx. 150g)
- 1 egg
- 2-3 Tbsp cornstarch (for batter and coating)
- 1 Tbsp minced garlic
- 20g butter
Chicken Boiling Ingredients- 1/4 onion
- 1/4 green onion (leek)
- 2-3 cloves garlic
- 4 dried ginger slices (or a pinch of ginger powder)
- 1/3 cup soju (approx. 60ml)
- 1/2 tsp whole peppercorns
- 3 cups water (approx. 600ml)
Chicken Seasoning- 2-3 pinches salt
- Pinch of black pepper
- 1 Tbsp cooking wine (mirin, etc.)
- Pinch of ginger powder (optional)
- 1/4 onion
- 1/4 green onion (leek)
- 2-3 cloves garlic
- 4 dried ginger slices (or a pinch of ginger powder)
- 1/3 cup soju (approx. 60ml)
- 1/2 tsp whole peppercorns
- 3 cups water (approx. 600ml)
Chicken Seasoning- 2-3 pinches salt
- Pinch of black pepper
- 1 Tbsp cooking wine (mirin, etc.)
- Pinch of ginger powder (optional)
Cooking Instructions
Step 1
First, prepare the main ingredients: 2 eggplants and 1 chicken breast. Also, gather the vegetables and aromatics that will help remove any unwanted odor from the chicken while boiling.
Step 2
In a pot, combine 3 cups of water with 1/4 onion, 1/4 green onion, 2-3 cloves of garlic, 4 dried ginger slices, 1/3 cup of soju, and 1/2 tsp of whole peppercorns. Bring to a boil over high heat. Once boiling, add the chicken breast, then reduce the heat to medium-low and simmer for 15 to 20 minutes. To check for doneness, insert a chopstick into the thickest part; if clear liquid runs out, it’s cooked. If red liquid appears, continue cooking for a few more minutes.
Step 3
While the chicken is boiling, finely mince the green onion and garlic that you prepared earlier. These will be added to the chicken mixture.
Step 4
Once the chicken breast is cooked, remove it from the pot and let it cool slightly. Then, finely mince the chicken using a fork or a knife. Be careful not to mince it while it’s too hot, as it might become mushy and harder to chop.
Step 5
In a bowl, combine the minced chicken with the minced green onion and garlic. Add 2-3 pinches of salt, 1 Tbsp of cooking wine, a pinch of ginger powder, and a pinch of black pepper. Mix well. Finally, add 1 Tbsp of cornstarch and mix thoroughly until you achieve a cohesive batter consistency.
Step 6
Crack 1 egg into the mixture and stir everything together until evenly combined. Your tender chicken breast filling is now ready!
Step 7
The delicious chicken filling is all set! Now it’s time to prepare the eggplant and combine it with the filling.
Step 8
Wash the eggplants thoroughly and slice them into approximately 1cm thick rounds. Slicing them too thin might cause them to break apart, so aim for a moderate thickness.
Step 9
Lightly coat one side of each eggplant slice with cornstarch. Then, take another slice, coat one side with cornstarch, and place it on top of the first slice, coated sides facing each other. This helps the filling adhere better and prevents the eggplant from falling apart.
Step 10
Spoon a generous amount of the chicken filling onto the cornstarch-coated side of one eggplant slice. Then, place another cornstarch-coated eggplant slice on top, creating a sandwich.
Step 11
Gently press the eggplant sandwich with your hands to shape it and ensure the filling is well contained. Neatly tuck in any filling that might be peeking out from the sides.
Step 12
Melt 20g of butter in a small microwave-safe bowl by heating it for 30 seconds to 1 minute until fully liquid. Brush the melted butter evenly over the assembled eggplant bakes. This adds a wonderful aroma and a beautiful golden sheen.
Step 13
Line your air fryer basket with parchment paper and place the buttered eggplant bakes inside. Cook at 200°C (392°F) for 7 minutes. Carefully flip the bakes and cook for another 7-8 minutes at 200°C (392°F) until golden brown and cooked through.
Step 14
Adjust the cooking time based on your air fryer’s performance. This chicken breast and eggplant bake is a nutritious dish packed with both flavor and health benefits. Enjoy it as a guilt-free treat! For an extra kick of flavor, serve with a mustard-soy dipping sauce.
