Herb Grilled Chicken and Spicy Eggplant with Tomato Goulash
Herb Grilled Chicken with Spicy Eggplant and Tomato Goulash
Do you find yourself having very little time during this summer between the heat and kid’s activities piling up on you? Yet, the thought of going out to eat is daunting because it means getting another high fat, sugary, salty food that eats up your grocery budget and expanding your waistline??? Here’s a menu and recipe that will help you.
Eggplants and squash are in season during the summer, take advantage of them. At Utopian Harvest, you will get to find some high quality eggplants that will be easy to prepare and flavorful. Tomatoes are also in season and let’s face it, they taste great in any recipe.
Grilled chicken is an opportunity to do something healthy and also let your husband take the reign outside with his grill. It’s a win-win for everyone.
Research on eggplant has focused on an anthocyanin phytonutrient found in eggplant skin called nasunin. Nasunin is a potent antioxidant and free radical scavenger that has been shown to protect cell membranes from damage. In animal studies, nasunin has been found to protect the lipids (fats) in brain cell membranes. Cell membranes are almost entirely composed of lipids and are responsible for protecting the cell from free radicals, letting nutrients in and wastes out, and receiving instructions from messenger molecules that tell the cell which activities it should perform.
Rich in Phenolic Antioxidant Compounds
Researchers at the US Agricultural Service in Beltsville, Maryland, have found that eggplants are rich sources of phenolic compounds that function as antioxidants. Plants form such compounds to protect themselves against oxidative stress from exposure to the elements, as well as from infection by bacteria and fungi.
The good news concerning eggplant is that the predominant phenolic compound found in all varieties tested is chlorogenic acid, which is one of the most potent free radical scavengers found in plant tissues. Benefits attributed to chlorogenic acid include antimutagenic (anti-cancer), antimicrobial, anti-LDL (bad cholesterol) and antiviral activities.
Preparing Grilled chicken: do ahead of time and store in the refrigerator for up to 7 days
Serve 8 Total Time: 20-30 minutes
|2 lbs.||Chicken cutlet|
|1 cup||Olive Oil or Coconut Oil|
|2 Tablespoon or 6 sprigs||Oregano Leaves|
|2 Tablespoons or 10 sprigs||Thyme leaves|
|2 Tablespoons or 6 sprigs||Rosemary leaves|
|1 large||Lemon (juiced)|
|To Taste||Salt and Pepper|
In a large bowl, combine all the ingredients except the lemon;
Let it marinate in room temperature for 10 minutes or overnight in the refrigerator (the longer, the more flavor);
Heat the grill on high and cook on the grill until done
Juice the lemon over the cooked chicken to finish the dish;
Preparing the spicy Eggplant and tomato goulash
|4 small/medium size||Eggplants (cut into bite size pieces)|
|1 large||Sweet Onion (sliced)|
|2 Tablespoons||Chopped Garlic|
|½ cup||Olive Oil|
|1 lb.||Cherry Tomatoes or Roma Tomatoes (cut into bite size)|
|1 Tablespoon||Red Pepper Flakes (if you don’t want it spicy, you can take this item out)|
Heat the pan with olive oil on high;
Stir in the garlic and onion and cook until onion is translucent;
Toss in the eggplant (don’t worry if it’s a bit brown from oxygen exposure because it will be cooked up with tomatoes so you won’t be able to see the brownish color) and cook for 5 minutes;
Toss in the tomatoes (and Red Pepper Flakes optional) and cook until tomatoes breaks down and gets juicy and the eggplants are tender.
Serve with Grilled chicken and quinoa (cook as directed) or over pasta;