Middle Eastern Chicken with Aubergine, Tomatoes and Pomegranate
Cinnamon, saffron and pomegranate turn a simple chicken breast into a dish full of depth and aroma. Creamy aubergine with juicy tomatoes and a splash of tangy pomegranate juice makes the perfect partner. Best of all, this recipe skips the starchy sides and still leaves you satisfied. A little trip into Middle Eastern cooking that's well worth the effort.
Ingredients
- 1 large onion
- 2 chicken breast fillets
- 0.5 tbsp ground cinnamon
- 0.5 sachet saffron threads, a good pinch
- 15 g sultanas
- 1 pinch salt
- 2 bay leaves
- 200 ml vegetable stock
- 1 tsp honey
- 0.5 tsp paprika
- 1 aubergine, about 400 g
- 200 g tomatoes
- 1 onion
- 1 pomegranate
- 1 tbsp olive oil
- 1 tbsp pomegranate molasses, look in Middle Eastern shops or the international aisle of larger supermarkets
- salt
- pepper
- 2 tbsp walnuts
- 3 sprigs fresh mint
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 2 Servings |
|---|---|---|
| Calories | 420 kcal | 840 kcal |
| Carbohydrates | 22 g | 44 g |
| Protein | 45 g | 90 g |
| Fat | 16 g | 32 g |
| Fibre | 6 g | 12 g |
| of which sugar | 15 g | 30 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Preheat the oven to 225C (fan 205C).
- Wash the aubergine and prick it several times with a knife. Place on a baking tray and bake on the middle shelf for about 30 minutes, until it gives easily when pierced with a fork.
- For the chicken: halve the large onion and slice into rings. Put them into an ovenproof dish with the cinnamon, saffron, sultanas, salt, bay leaves and vegetable stock.
- Rinse the chicken breast fillets, pat dry and season lightly with salt. Lay them in the dish on top of the onion and stock mixture.
- Place the dish in the preheated oven and cook for about 30 minutes. After 10 minutes, brush the chicken with the combined honey and paprika.
- For the aubergine and tomato mixture: cut out the stem end of the tomatoes and pour over boiling water. Rinse under cold water, peel off the skins and dice the flesh finely.
- Peel and finely grate the onion. Halve the pomegranate: juice one half using a citrus press and remove the seeds from the other half. Tip: scoop out the seeds in a bowl of water to avoid the splashes.
- Let the baked aubergine cool, then scrape out the flesh and dice it.
- Heat the olive oil in a pan. Fry the grated onion, then stir in the aubergine and tomatoes. Stir in the pomegranate juice and pomegranate molasses, and season with salt and pepper. Simmer gently for about 15 minutes.
- Finely chop the walnuts and toast them briefly in a dry pan. Wash and dry the mint, then chop the leaves finely. Mix the walnuts, mint and pomegranate seeds together and scatter over the aubergine and tomato mixture just before serving.
- Arrange the chicken alongside the aubergine and tomato mixture on plates and serve. A glass of ayran goes beautifully with it.
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Nutrition facts per serving (estimate)
| Calories | 420 kcal |
|---|---|
| Carbohydrates | 22 g |
| Protein | 45 g |
| Fat | 16 g |
| Fibre | 6 g |
| of which sugar | 15 g |
Frequently asked questions
Can I cook the chicken on the hob instead of in the oven?
Yes. Cook the chicken in a pan with the stock and spice mixture over medium heat with the lid on for about 20 minutes.
Where can I find pomegranate molasses?
You'll find pomegranate molasses in Turkish or Middle Eastern food shops, as well as in the international aisle of well-stocked supermarkets.
Is this recipe suitable for a low-carb diet?
Yes, the dish skips rice and bread, so it fits well into a low-carb way of eating.
Can I leave out the sultanas if I'm eating very low carb?
Yes, you can simply leave the sultanas out. The Middle Eastern character comes through fully thanks to the saffron, cinnamon and pomegranate.
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