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Aubergine Harissa Chicken

Good for dietary types:

White Meat

Download the print version here

Prep Time:

10 minutes

Cook Time:

30 minutes

Difficulty level:

Easy

Serves: 

6

Nutrition

Sodium:

447.2mg

Calories:

334

Protein

46.9g

Potassium:

824.3mg

Fibre:

24.3g

Carbohydrates:

47.1g

Fat:

22.4g

Saturated Fats:

7.3g

Polyunsaturated Fats:

0.6g

Monounsaturated Fats:

2.5g

Sugar:

12.8g

Vitamin A:

166.7%

Vitamin C:

33%

Calcium:

15.8%

Iron:

17%

About the Recipe

This dish brings together warm, smoky, spiced savoury notes with fresh,salty and tangy contrasts, so that it's layered rather than heavy. Bulked out with healthy, eartly aubergines that absorb all the flavour from the harissa and packed with succulent chicken thighs, making it protein packed and super satisfying. Ideal for a healthy dinner or lunch the following day.
You could serve it with a green salad on the side and you can swap out the orzo for bulger wheat, couscous or rice, whatever tickles your pickle.

Ingredients

Fot the Aubergine Harissa chicken


  • 2 large Aubergines

  • 1 large onion

  • 1kg of chicken thighs

  • Harissa paste (or harissa seasoning)

  • 3 cloves of garlic

  • Cumin

  • Paprika

  • Tin of tomatoes

  • 160g frozen spinach


For the orzo and feta salad


  • 300g Orzo Rice

  • 120g feta cheese

  • 1 red onion

  • 10 cherry tomatoes

  • Squeeze of lemon

  • Tsp of olive oil

Preparation

For the harissa Chicken


  1. Chop the thighs into small, bitesized pieces and massage the harissa paste into the chicken. If you have time you can leave this to marinate for a few hours while you chop the aubergines into bitesized pieces.

  2. Slice the the onions and put into a hot pan along with the olive oil, cook until slightly coloured for about 5 minutes.

  3. Put the aubergines in the pan along with the onions and make sure all sides are cooked by moving them around with a spatula frequently.

  4. Once the onions and aubergines are slightly browned, add the chicken pieces, and brown off those as well.

  5. Then add the garlic and the other spices, some salt, some pepper, stir and then the tin of tomatoes after a minute of moving all the chicken pieces and veggies around to ensure the spices cook off a little. You can also fill the tin with water and put that in with it too ( this will make sure that it doesn't dry out)

  6. Leave to simmer on a low heat for about 20 minutes and if it seems too dry you can always add more water, putting the frozen spinach into the sauce towards the end of the cooking time and stirring.

  7. While the chicken is simmering, cook the orzo rice for around 5-8 minutes in a pan of boiling, salted water, while you chop the onions, cucumber and tomatoes into small pieces.

  8. When the rice is cooked. Drain and put into a bowl with the lemon juice, olive oil and the chopped veggies and stir. Crumble the feta cheese over the top.

  9. Dish out into bowls. This makes a great dish to take to work for the following day and one of my favourite meal prep recipe as it tastes great hot or cold.

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