In most Chinese restaurant, this is a simple and popular Minced Chicken and Eggplant Stir-Fry dish. Chefs usually cook this minced chicken and eggplant stir-fry dish with minced pork and eggplant. For this gluten free version of my minced chicken and eggplant stir-fry recipe. I am using minced chicken instead of pork . Stir-fried in wok with a sweet, mildly spicy and savoury sauce. Eggplant is one of my many favourite vegetables. My favourite way to cook it is in Chinese stir-fry. This minced chicken and eggplant stir-fry recipe is not only gluten free. But also dairy free, egg free, nut free and low carb.
You may also like my other gluten free chicken recipes:
- Chicken and Bitter Melon Stir-Fry;
- Chicken with Celery and Cashew Nuts;
- Steamed Chicken with Ginger Shallot;
- Cantonese Salt and Pepper Chicken; and
- Chinese Chicken and Black Eyed Peas Soup.
About Eggplant
There are many names for eggplant (Solanum melongena) is a perennial plant that belongs to the nightshade (Solanaceae) family. Just like potato, tomato and pepper. Typically, it has a distinctive egg-like shape and purple colour. Many people disputed the origin of eggplant ranging from India to China and Africa. Today, the five largest eggplant producing countries are China, India, Egypt, Turkey and Iran. Besides, they have been cultivating eggplant for many thousands of years. Moreover, farmers widely grow eggplant for its edible fruits usually in tropical and subtropical climate. Likewise, they also known eggplant as egg fruit, aubergine, garden egg, guinea squash, brinjal and melongene.
Nutritional Values and Health Benefits of Eggplant
Eggplants are not only delicious but have numerous health and dietary benefits. They are not only exceptionally low in calories and low Glycemic Index (GI). But also high in fiber, thus aiding in healthy weight loss. Eggplants have elevated level of Vitamin B1 (thiamine) and copper. Plus a beneficial amount of vitamins B6 (pyridoxine), vitamin K, bioflavonoids, potassium, vitamin B9 (folate), manganese and vitamin B3 (niacin).
Furthermore, eggplants are rich in phytonutrients. Especially nasunin found mainly in the skin, which promotes blood flow and supports brain health. Nasunin safeguards brain cells against cell membrane impairment, prevents neuro-inflammation. And may protect against Alzheimer’s disease and other types of dementia, plus improve memory. Additional health benefits of eggplant may comprise of: stimulating cardiovascular health, cancer prevention especially colon cancer and reducing bad cholesterol. Eggplant also has both antimicrobial and antiviral substances.
Since you can find a great deal of the valuable nutrients in the skin of the eggplant. So no matter what sort of dish you are preparing and cooking, best to leave the skin on. Once you sliced the eggplant, it browns and degenerates shortly after. As a result, always slice the eggplant just before you prepare or cook it.
Minced Chicken and Eggplant Stir-Fry
Ingredients
- 3 tablespoons extra virgin olive oil
- 800 g minced chicken
- 2 cloves garlic minced
- 2 medium tomatoes diced into 2cm pieces
- 600 g eggplants cut into rounds and then into thin strips about the size of thick potato chips
- 3 tablespoons water
- steamed basmati rice to serve
For the Sauce:
- 1 tablespoon gluten free black bean sauce
- 1 tablespoon gluten free light soy sauce
- 1 tablespoon gluten free sweet chilli sauce
- 2 tablespoons medium dry sherry
For the Marinade:
- 2 tablespoon gluten free light soy sauce
- 1 tablespoon medium dry sherry
- 1 ½ teaspoons corn starch or potato starch
- 1 teaspoon ground white pepper
Instructions
- Combine minced chicken with marinade in a large bowl and mix well.
- Prepare and mix the sauce ingredients in a separate bowl.
- Heat up a wok with 3 tablespoons of extra virgin olive oil, add garlic and stir-fry until lightly golden on low heat.
- Then add the minced chicken and stir-fry on medium to high heat, breaking them into smaller pieces, for 3 minutes or until nearly cooked through.
- Add the eggplants and tomatoes, and stir-fry for another 3 minutes on medium to high heat. Add the sauce and stir-fry for another 3 minutes. Add 3 tablespoons of water and bring the sauce to a boil, cover with a wok lid and simmer for another 5 minutes on low heat or until eggplants are soft.
- Serve with steamed basmati rice.
