• 1 medium eggplant, sliced into thin rounds abut 1/4 inch thick (approximately 12 slices)

• 1.5 pounds chicken breast, sliced on the bias into thin rounds about 1/4 inch thick (approximately 12 slices)

• 1/2 tsp kosher salt

• 2 tbsp extra-virgin olive oil, divided

• 2 tbsp fresh basil, roughly chopped or torn into small pieces

• 2 cups homemade tomato marinara sauce follow link for recipe (or substitute with your favorite jarred tomato sauce)

• 1.5 cups mozzarella, sliced thin or grated

• 1/4 cup parmesan cheese, freshly grated

• 1/4 cup bread crumbs (optional)

Eggplant are low in calories and fat and rich in fiber which aides digestion and promotes the feeling of fullness, vitamins and minerals. Of note, eggplant is a good source of antioxidants, particularly anthocyanins which help protect cells from oxidative damage. Nasunin, another antioxidant found in eggplant peel, may help protect bone-forming cells (osteoblasts) from damage supporting bone health by reducing the risk of osteoporosis (brittle bones)*.

A 3 ounce serving of chicken breast is a lean, healthy way to incorporate high quality protein into a meal with 122 calories, 3 grams total fat (primarily unsaturated), low cholesterol , 0 carbohydrates and 24 grams of protein. Chicken is also a good source of B vitamins (Niacin, B6 and B12), selenium and phosphorus. When eaten as part of a healthy balanced diet, chicken supports a wide range of functions including metabolism, energy production, brain health, immune function, nerve function and helps maintain lean muscle mass.  

Tomatoes contain the powerful antioxidant, lycopene, which can help lower the risk of heart disease. Tomatoes also contain other antioxidants including beta-carotene, lutein and zeaxanthin, which help protect vision and support eye health. Tomatoes also contain vitamin K and calcium which are important for bone health. The fiber in tomatoes promotes healthy digestion and increases satiety, the feeling of fullness. 

Mozzarella is a good source of protein and calcium. In one slice (1 ounce of cheese), Mozzarella contains 8 grams of protein or 16%DV** and 143mg or 20% DV of Calcium. As far as cheeses go, Mozzarella is relatively low in fat and sodium with 4.8grams total fat (3 grams are saturated) and only 4mg sodium. However, if watching intake of saturated fat or sodium, keep these values under consideration. 

Mozzarella is a fermented milk product and contains probiotics such as Lactobacillus casei and Lactobacillus fermentum, which support gut health. Lactobacillus strains have been widely studied and have been linked to reduced anxiety via the Gut-Brain axis, immune modulation, pathogen resistance, weight loss and anti-cancer activity***. 

*Lavinia Casati, Francesca Pagani, Pier Carlo Braga, Roberto Lo Scalzo, Valeria Sibilia, Nasunin, a new player in the field of osteoblast protection against oxidative stress, Journal of Functional Foods, Volume 23, 2016, Pages 474-484, ISSN 1756-4646, https://doi.org/10.1016/j.jff.2016.03.007. https://www.sciencedirect.com/science/article/abs/pii/S1756464616300275#:~:text=5.,stress%20as%20occurs%20in%20osteoporosis.

**%DV is the percent daily values based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

***Hill D, Sugrue I, Tobin C, Hill C, Stanton C, Ross RP. The Lactobacillus casei Group: History and Health Related Applications. Front Microbiol. 2018 Sep 10;9:2107. doi: 10.3389/fmicb.2018.02107. https://pmc.ncbi.nlm.nih.gov/articles/PMC6160870/