Middle Eastern · Dinner
Layered Eggplant and Rice Bake (High-Protein)
Layered eggplant and rice bake built with seasoned ground chicken thigh, sautéed eggplant, tomato-cinnamon sauce and a cottage cheese custard poured over basmati rice before baking. Warm cinnamon, allspice and toasted pine nuts carry the flavor, finished with fresh parsley over a set, spoonable Middle Eastern casserole slice.
$6
25 minsPrep
45 minsCook
70 minsTotal
MediumLevel
Nutrition per serving
642Calories
56.3gProtein
27.6gFat
44.1gCarbs
9.4gSugar
6.8gFiber
611mgSodium
334mgChol
8.9gSat Fat
1180mgPotassium
220mgCalcium
4.8mgIron
1.1mcgVitamin B12
10.5mgVitamin C
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Preheat the oven to 400°F (200°C), pat the eggplant dry with paper towels, and season lightly with salt.
2
Roast
Brush eggplant rounds with half the olive oil, arrange on a baking sheet, and roast at 400°F for 18–20 minutes until soft and golden.
3
Sauté
Heat the remaining olive oil in a small skillet over medium heat, add the diced onion and minced garlic, and cook 4–5 minutes until translucent.
4
Brown
Add the ground chicken thigh to the skillet, breaking it up with a spoon, and cook over medium-high heat 6–7 minutes until no longer pink and lightly browned.
5
Simmer
Stir in the crushed tomato, cinnamon, allspice and cumin, and simmer over medium-low heat 6–8 minutes until the sauce thickens and coats the meat.
6
Whisk
In a small bowl, whisk together the cottage cheese, egg and yogurt with a pinch of salt until smooth.
7
Build
Spread the cooked basmati rice in the base of a small baking dish, layer the roasted eggplant over the rice, then spoon the chicken-tomato sauce on top.
8
Bake
Pour the cottage cheese custard over the layered dish and bake at 375°F for 18–20 minutes until the top is set and lightly golden.
9
Rest
Let the bake stand at room temperature for 10 minutes so the layers settle before cutting.
10
Plate
Sprinkle the chopped pine nuts and fresh parsley over the bake and serve directly from the dish.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 15 oz426g ground chicken thigh
- 22 small eggplant (about 200g)
- 1/2 cup120g cottage cheese, full-fat
- 22 large eggs
- 2/3 cup160ml plain yogurt, full-fat
- 1 cup190g basmati rice, cooked
- 1 cup240g canned crushed tomato (a third of a 14.5 oz can)
- 11 onion
- 4 cloves4 cloves garlic
- 2 tbsp2 tbsp olive oil, divided
- 1 tsp1 tsp ground cinnamon
- 1/2 tsp1/2 tsp ground allspice
- 1/2 tsp1/2 tsp ground cumin
- 2 tbsp2 tbsp pine nuts
- 2 tbsp2 tbsp fresh parsley
- salt and black pepper, to taste
