Top Health Benefits of Crispy Chicken & Roasted Veggie You Need to Know

This dish is a powerhouse of nutrients, combining high-quality protein from chicken, healthy fats from olive oil, and a variety of vitamins and minerals from vegetables like eggplant, tomatoes, and bell peppers. The protein-rich chicken supports muscle health and provides essential amino acids, while the fiber-rich vegetables aid digestion and contribute to a feeling of fullness. Eggplant is particularly beneficial for heart health due to its antioxidants and fiber, while tomatoes are packed with lycopene, a powerful antioxidant known for its anti-inflammatory properties. The inclusion of olive oil adds heart-healthy monounsaturated fats, which can help regulate cholesterol levels. Potatoes provide a moderate amount of carbohydrates for energy, making this dish a well-balanced meal that supports overall health and sustains energy levels throughout the day.

Ingredients :

Chicken Thigh : 8 Piece

Chicken Wings-

Eggplant/Aubergine : 4 Piece

Potato : 3 Piece

Tomato : 3 Piece

green pepper : 4 Piece

Onion : 2 Piece

Garlic : 3 clove

Bell Pepper : 1 Piece

Frying Oil : as needed

Salt : as needed

black pepper : to taste

turmeric : to taste

Red Pepper : to taste

Flat bread : as needed

Crispy chicken, golden potatoes, roasted eggplant, and vibrant spices in one mouthwatering dish.

Recipe :

For 4 people

Step 1: Marinate the Chicken

Season the chicken pieces with salt, black pepper, turmeric, red pepper, and olive oil.
Let it rest in the fridge for 1 hour to absorb the flavors.

Step 2: Prepare the Eggplants and Potatoes

Peel the eggplants and slice them into rings or lengthwise strips.
Sprinkle salt over the eggplants and let them sit for 30 minutes to remove bitterness, then rinse and dry.
Peel and cut the potatoes into thick slices.

Step 3: Cook the Chicken

Heat some oil in a pan and fry the chicken pieces until golden brown and cooked through.
Remove from the pan and set aside.

Step 4: Sauté the Vegetables

In the same pan, sauté sliced onions until golden brown.
Add minced garlic and diced bell peppers, cooking until fragrant.

Step 5: Assemble the Dish

In a large baking dish or pan, arrange the eggplants, potatoes, and sliced tomatoes around the edges.
Place the cooked chicken pieces in the center.
Spread the sautéed onion and bell pepper mixture over the chicken.
Add green peppers for extra flavor and presentation.
Optionally, place some fried flatbread or lavash around the dish.

Step 6: Bake the Dish

Place the dish in a preheated oven at 180°C (356°F) for 20 minutes to blend the flavors.

Enjoy Your Delicious Middle Eastern Dish!

Tips and Tricks for Making the Perfect Crispy Chicken & Roasted Veggie

To ensure the best flavor and texture, it is crucial to marinate the chicken for at least an hour, allowing the spices and olive oil to enhance the taste. When preparing eggplant, salting and letting it rest for about 30 minutes helps remove excess moisture and bitterness, resulting in a better texture when fried or baked. Using high-quality olive oil not only enhances the taste but also contributes to the dish’s nutritional value. Frying the vegetables should be done in batches to prevent overcrowding, ensuring they become crispy rather than soggy. For a lighter version, roasting the vegetables instead of frying can significantly reduce excess oil intake. When layering the ingredients, make sure to distribute them evenly so that every bite is full of flavor. Lastly, baking the dish for about 20 minutes after assembling allows all the ingredients to meld together beautifully, creating a harmonious and deeply satisfying dish.

Nutritional Information and Diet Compatibility of Crispy Chicken & Roasted Veggie

This dish is highly suitable for the Mediterranean Diet, Paleo, and High-Protein diets due to its reliance on lean proteins, healthy fats, and nutrient-dense vegetables. However, it is not ideal for Vegan or Vegetarian diets as it contains chicken. While it may fit into a Ketogenic diet with slight modifications—such as reducing or eliminating the potatoes—it is not recommended for strict keto followers due to the carbohydrate content. Those on a Low-Calorie diet can make adjustments by grilling instead of frying and using less oil. It is also not suitable for a Vegan or Fasting diet due to its high protein and caloric content. For individuals following a Gluten-Free diet, ensuring that the bread used is gluten-free is essential. Those on a DASH Diet should moderate their sodium intake by controlling the amount of salt and processed seasonings used.