Welcome to our delicious recipe for Eggplant Stuffed with Chicken with Bechamel Sauce! In this article, we’ll guide you through the steps to create a mouthwatering dish that combines tender chicken, flavorful eggplant, and a creamy bechamel sauce. This recipe is perfect for those looking to impress their guests or indulge in a comforting meal. So, let’s dive right in!
Ingredients
For the Stuffed Eggplant:
2 medium-sized eggplants
1 pound (450g) chicken breast, cooked and shredded
1 onion, finely chopped
2 cloves of garlic, minced
1 red bell pepper, diced
1/2 cup (120ml) tomato sauce
1 teaspoon dried oregano
1 teaspoon paprika
Salt and pepper to taste
Olive oil for cooking
For the Bechamel Sauce:
2 cups (480ml) milk
2 tablespoons unsalted butter
2 tablespoons all-purpose flour
Salt and pepper to taste
A pinch of nutmeg (optional)
Instructions
Step 1: Preparing the Eggplant
Preheat the oven to 400°F (200°C).
Cut the eggplants in half lengthwise and scoop out the flesh, leaving a 1/2-inch (1.25cm) border around the edges.
Chop the scooped-out eggplant flesh into small pieces and set aside.
Place the eggplant halves on a baking sheet, drizzle with olive oil, and sprinkle with salt and pepper.
Bake in the preheated oven for 20-25 minutes until the eggplant halves are tender.
Step 2: Preparing the Filling
Heat a drizzle of olive oil in a large skillet over medium heat.
Add the chopped onion and minced garlic, and sauté until fragrant and translucent.
Add the diced bell pepper and the chopped eggplant flesh. Cook for another 5 minutes until the vegetables are softened.
Stir in the shredded chicken, tomato sauce, dried oregano, paprika, salt, and pepper. Cook for an additional 5 minutes to allow the flavors to blend together.
Step 3: Preparing the Bechamel Sauce
In a small saucepan, melt the butter over medium heat.
Add the flour and whisk constantly for 1-2 minutes until the mixture is smooth and bubbly.
Gradually pour in the milk, whisking continuously to prevent lumps from forming.
Cook the sauce for about 5-7 minutes, stirring frequently until it thickens.
Season with salt, pepper, and a pinch of nutmeg, if desired.
Step 4: Assembling and Baking
Spoon the chicken filling into the baked eggplant halves, dividing it evenly among them.
Pour the prepared bechamel sauce over the stuffed eggplants, covering them completely.
Return the eggplants to the oven and bake for an additional 20-25 minutes until the bechamel sauce is golden and bubbly.
Nutritional Benefits Of This Recipe
When it comes to maintaining a healthy diet, the Eggplant Stuffed with Chicken with Bechamel Sauce recipe offers a range of nutritional benefits. Let’s take a closer look at the key components of this dish and their positive impact on your well-being.
Eggplant: Eggplants are low in calories and high in dietary fiber, making them a great addition to any balanced meal. They are also rich in antioxidants, specifically nasunin, which helps protect against cell damage and supports brain health.
Chicken Breast: Lean chicken breast is an excellent source of protein, which plays a vital role in building and repairing tissues, supporting muscle growth, and maintaining a healthy immune system. It also provides essential amino acids necessary for various bodily functions.
Bell Pepper: The red bell pepper used in this recipe adds not only vibrant color but also a boost of vitamins. Bell peppers are packed with vitamin C, which aids in collagen production and supports immune function..
Tomato Sauce: Tomato sauce provides the dish with a rich and tangy flavor while adding important nutrients. Tomatoes are an excellent source of lycopene, an antioxidant that may help reduce the risk of certain types of cancers and promote heart health.
Secrets Of Preparation
- To enhance the flavor of the chicken, marinate it in a mixture of olive oil, lemon juice, garlic, and your favorite herbs for a few hours before cooking.
- For a vegetarian version, replace the chicken with cooked quinoa or a mixture of sautéed mushrooms and spinach.
- To ensure the eggplant shells don’t become soggy, lightly salt the scooped-out halves and let them sit for 10-15 minutes before baking.
Accompaniments
This Eggplant Stuffed with Chicken with Bechamel Sauce recipe pairs well with a variety of side dishes. Here are some suggestions to complete your meal:
- Herbed Couscous: Fluffy couscous tossed with fresh herbs like parsley, mint, and dill.
- Garlic Roasted Potatoes: Crispy potatoes seasoned with garlic, rosemary, and olive oil.
- Grilled Vegetables: A colorful mix of grilled zucchini, bell peppers, and cherry tomatoes.
- Mixed Green Salad: Fresh greens with a simple lemon vinaigrette.
Variations Of This Recipe
One of the wonderful aspects of cooking is the ability to experiment and personalize recipes according to individual tastes and dietary preferences. The Eggplant Stuffed with Chicken with Bechamel Sauce recipe can also be adapted and modified to create exciting variations. Here are a few ideas to inspire your culinary creativity:
Vegetarian Twist
For those following a vegetarian diet, you can easily transform this recipe into a delicious meat-free option. Substitute the chicken with cooked quinoa or a mixture of sautéed mushrooms and spinach. The filling will still provide a delightful combination of flavors and textures.
Mediterranean Influence
Infuse the dish with Mediterranean flavors by incorporating ingredients like feta cheese, sun-dried tomatoes, and fresh herbs such as basil and oregano. These additions will add a tangy and aromatic twist to the stuffed eggplants.
Cheesy Delight
For cheese lovers, indulge in a cheesier version of this recipe. Add grated Parmesan or mozzarella cheese on top of the bechamel sauce before baking. The cheese will melt and create a deliciously gooey and golden crust.
Proper Storage
If you have any leftovers, store them in an airtight container in the refrigerator for up to 3 days. When reheating, place the stuffed eggplants in the oven at 350°F (175°C) for about 15-20 minutes until heated through.
We hope you enjoy this Eggplant Stuffed with Chicken with Bechamel Sauce recipe! For more delectable recipes, including a fantastic Rice and Beans Tacos Dorados recipe, visit mahatmarice.com/recipes/rice-and-beans-tacos-dorados/ Bon appétit!
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