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Chicken and Spinach Eggplant Rolls Baked with Marinara – A Delicious Weight Loss Recipe

Last Updated on January 3, 2025 by Arif Chowdhury

If you’re looking for a healthy yet satisfying dish that’s sure to impress, look no further than Chicken and Spinach Eggplant Rolls!

This delightful recipe features thin slices of eggplant rolled around tender chicken and fresh spinach, all baked to perfection in a savory marinara sauce. Not only is this dish packed with flavor, but it’s also a great option for anyone watching their waistline.

Let’s dive into the reasons why this dish is a must-try and how to make it in your kitchen!

Why Choose Chicken and Spinach Eggplant Rolls?

Nutritional Benefits

  • Low-Carb Alternative: Eggplant is a fantastic low-carb vegetable, making it an ideal substitute for pasta in this recipe. A medium eggplant contains only about 20 calories and 5 grams of carbs, making it a great choice for those following a low-carb diet.
  • High in Protein: Chicken is a great source of lean protein, essential for muscle maintenance and satiety. A 3-ounce serving of chicken can provide around 25 grams of protein, which helps keep you feeling full and satisfied.
  • Rich in Vitamins: Spinach adds a significant nutritional punch. Just one cup of cooked spinach contains over 100% of your daily vitamin K needs, along with ample amounts of vitamins A and C. These nutrients support bone health, immune function, and overall well-being.

Flavor and Versatility

Not only is this dish healthy, but it’s also incredibly versatile. You can customize the filling with different herbs, cheeses, or vegetables based on your preferences. Plus, it’s perfect for meal prep; you can make a big batch and enjoy it throughout the week!

Ingredients You’ll Need

To make Chicken and Spinach Eggplant Rolls, gather the following ingredients:

For the Rolls:

  • 1 large eggplant (or 2 medium)
  • 2 cups cooked chicken (shredded or diced)
  • 2 cups fresh spinach (chopped)
  • 1 cup marinara sauce (store-bought or homemade)
  • 1/2 cup ricotta cheese (optional)
  • 1/2 cup grated Parmesan cheese
  • 1 tablespoon olive oil
  • 2 cloves garlic (minced)
  • Salt and pepper to taste
  • Fresh basil or parsley for garnish

For the Marinara Sauce (if making homemade):

  • 1 can (15 oz) crushed tomatoes
  • 1 tablespoon olive oil
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • Salt and pepper to taste

Step-by-Step Recipe

Step 1: Prepare the Eggplant

  • Slice the Eggplant: Start by preheating your oven to 375°F (190°C). While it heats, wash and slice the eggplant into thin strips, about 1/4 inch thick. You can use a mandoline slicer for uniform slices.
  • Salt the Eggplant: Lay the slices on a clean kitchen towel or paper towels and sprinkle them with salt. Let them sit for about 15-20 minutes. This process helps draw out moisture and bitterness from the eggplant.
  • Rinse and Dry: After 20 minutes, rinse the eggplant slices under cold water to remove the excess salt. Pat them dry with a towel.

Step 2: Prepare the Filling

  • Cook the Spinach: In a skillet over medium heat, add a tablespoon of olive oil and minced garlic. Sauté for about a minute until fragrant, then add the chopped spinach. Cook until wilted, about 2-3 minutes. Remove from heat and let cool slightly.
  • Mix the Filling: In a large bowl, combine the cooked chicken, sautéed spinach, ricotta cheese (if using), and half of the grated Parmesan cheese. Season with salt and pepper to taste.

Step 3: Assemble the Rolls

  • Layer the Marinara Sauce: Spread a thin layer of marinara sauce on the bottom of a baking dish to prevent sticking.
  • Roll the Eggplant: Take one eggplant slice and place a spoonful of the chicken-spinach mixture at one end. Roll it up tightly and place it seam-side down in the baking dish. Repeat this process for all eggplant slices.
  • Top with Marinara: Once all the rolls are assembled, pour the remaining marinara sauce over the top. Sprinkle the remaining Parmesan cheese over the sauce.

Step 4: Bake the Rolls

  • Cover and Bake: Cover the baking dish with aluminum foil and bake in the preheated oven for about 25 minutes.
  • Uncover and Finish: After 25 minutes, remove the foil and bake for an additional 10-15 minutes or until the cheese is bubbly and golden.

Step 5: Serve and Enjoy

  • Garnish: Once baked, remove the dish from the oven and let it cool for a few minutes. Garnish with fresh basil or parsley before serving.
  • Dig In: Serve the eggplant rolls warm and enjoy the delightful combination of flavors — perfect for lunch, dinner, or even meal prep for the week!

Nutritional Information

This Chicken and Spinach Eggplant Rolls recipe makes about 4 servings. Here’s an approximate breakdown of the nutritional content per serving:

  • Calories: 320
  • Protein: 30g
  • Fat: 15g
  • Carbohydrates: 20g
  • Fiber: 6g

With its balanced profile, this dish not only satisfies your taste buds but also supports your weight loss goals!

Tips for Perfect Chicken and Spinach Eggplant Rolls

  • Use Quality Marinara: If you opt for store-bought marinara sauce, choose a brand with minimal added sugars and preservatives. Alternatively, making your own sauce allows you to control the ingredients and flavors.
  • Experiment with Cheese: Feel free to substitute or add other cheeses, like mozzarella or feta, for different flavors and textures.
  • Make Ahead: This dish is excellent for meal prep! You can prepare it a day in advance and let the flavors meld in the fridge before baking.
  • Storage: Leftover rolls can be stored in an airtight container in the fridge for up to 4 days. They reheat well in the oven or microwave.

The Importance of Eating Healthy

Incorporating recipes like Chicken and Spinach Eggplant Rolls into your diet can significantly impact your health and wellness. Research shows that diets rich in vegetables and lean proteins can lead to successful weight management and improved overall health.

According to the Centers for Disease Control and Prevention (CDC), only about 1 in 10 adults meet the recommended intake of fruits and vegetables, highlighting the need for more nutrient-dense meals in our diets.

Moreover, cooking at home enables you to control your ingredients, portion sizes, and flavors, which can lead to healthier eating habits overall. By focusing on whole foods and balanced meals, you can feel better both physically and mentally.

A Flavorful Journey to Wellness

Chicken and Spinach Eggplant Rolls are more than just a meal; they’re a delightful way to nourish your body while enjoying the incredible flavors of fresh ingredients.

This recipe is a testament to the fact that healthy eating doesn’t have to be boring or bland. With its vibrant colors and rich tastes, this dish will make you feel satisfied and energized.

So, roll up your sleeves, gather your ingredients, and create this delicious dish that’s sure to become a favorite in your kitchen!