Chicken & Eggplant Grain Bowl

Calories 480
Protein 43g
Fat 19g
Carbs 33g
Total Time 35 minutes


Chicken & Eggplant Grain Bowl Recipe


Ingredients for 4 servings

  • Chicken
    • 1 1/2 lb chicken breast, skinless
    • Pinch of sea salt and pepper
    • 2 teaspoons cumin (optional)
    • 1 teaspoon oregano (optional)
  • Brown Rice Mix
    • 2 cups (frozen) brown rice
    • 1 medium eggplant, cubed
    • 1 tablespoon The Fit Cook Green Chile Lime (or a lemon pepper season)
    • 1 tablespoon The Fit Cook Land (or dried herbs of choice)
    • Pinch of sea salt & pepper
    • 1 -2 tablespoons of the sauce
  • Sauce
    • 1 cup finely chopped parsley
    • 4 tablespoons olive oil
    • 1 tablespoon lemon zest
    • Juice from 1/2 lemon
    • 1 1/2 oz capers
    • 4oz canned pimentos (no juice)
    • Sea salt & pepper to taste

Set an oven to 420F/216C.

Add the eggplant to a baking tray along with the oil and seasonings.  Rub all over the eggplant, then roast in the oven for 15 – 20 minutes.  Set aside.

Season the chicken breasts, then fire up a carbon steel skillet.  Once hot, spray with avocado oil, then add the chicken.  Sear on each side for 3 – 5 minutes, or until sear marks appear, then place in the oven for 6 – 8 minutes to finish.

Add the ingredients for the sauce to a mixing bowl and season to taste with sea salt, pepper, lemon and parsley.

Warm up the brown rice in the microwave, then fold in the eggplant pieces.  Add 1 – 2 tablespoons of the sauce and stir. Set aside.

Bring it all together.

Add a serving of brown rice & eggplant mix, place a serving of chicken breast on top along with a tablespoon or 2 of the sauce.  Select your choice of side fruit and enjoy!

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About the author


My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.