HEALTHY RECIPES
Slow-Simmered Mediterranean Vegetable Ratatouille with Chicken Fillet
Medically Reviewed & Fact-Checked by FastingTracker Medical Board • Written by
Aly Owen •
Updated: Sep 21, 2026
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In This Article
High-Protein
A fragrant Provencal stew of tender eggplant, zucchini, sweet bell peppers, and vine tomatoes simmered in olive oil with lean diced chicken breast.
⏱ Prep: 15 min🍳 Cook: 25 min
Ingredients
- 120g Chicken breast fillet, diced
- 100g Zucchini, cut into half-moons
- 80g Eggplant, cubed
- 80g Red & yellow bell pepper, chopped
- 100g Ripe plum tomatoes, pureed or crushed
- 1 Clove garlic, smashed
- 10ml Extra virgin olive oil
- Herbes de Provence (thyme, oregano, basil)
- Sea salt and cracked black pepper
Instructions
- Heat olive oil in a deep skillet. Add chicken cubes and sear 3–4 minutes until lightly browned. Set aside.
- In the same skillet, sauté garlic, eggplant, zucchini, and bell peppers for 6–8 minutes until slightly softened.
- Pour in crushed plum tomatoes and season generously with Herbes de Provence, salt, and pepper.
- Return chicken to pan, reduce heat to low, cover, and gently simmer for 15 minutes until vegetables are meltingly tender.
- Garnish with fresh torn basil leaves before serving.
🔬 Nutritionist Note: Cooking tomatoes with olive oil boosts lycopene absorption by 300%, providing powerful cellular protection during fasting intervals.
Total Time
40 mins
Phases
Prep: 15m
Cook: 25m
Yield
1 servings
Nutrition
350 kcal
Ingredients
- 120g Chicken breast fillet, diced
- 100g Zucchini, cut into half-moons
- 80g Eggplant, cubed
- 80g Red & yellow bell pepper, chopped
- 100g Ripe plum tomatoes, pureed or crushed
- 1 Clove garlic, smashed
- 10ml Extra virgin olive oil
- Herbes de Provence (thyme, oregano, basil)
- Sea salt and cracked black pepper
Instructions
- Heat olive oil in a deep skillet. Add chicken cubes and sear 3–4 minutes until lightly browned. Set aside.
- In the same skillet, sauté garlic, eggplant, zucchini, and bell peppers for 6–8 minutes until slightly softened.
- Pour in crushed plum tomatoes and season generously with Herbes de Provence, salt, and pepper.
- Return chicken to pan, reduce heat to low, cover, and gently simmer for 15 minutes until vegetables are meltingly tender.
- Garnish with fresh torn basil leaves before serving.
📚 Scientific Studies & Medical References (5 Sources) ▼
FastingTracker adheres to strict editorial standards, citing peer-reviewed clinical trials and authoritative medical institutions.
- New England Journal of Medicine (2019): de Cabo R, Mattson MP. Effects of Intermittent Fasting on Health, Aging, and Disease. N Engl J Med. 381(26):2541-2551. PubMed 31881139 • DOI
- Cell Metabolism (2014): Levine ME, Suarez JA, Brandhorst S, et al. Low Protein Intake and Periodic Fasting Promote Longevity and Autophagy. Cell Metab. 19(3):407-417. PubMed 24606898 • DOI
- Obesity (Silver Spring, 2018): Anton SD, Moehl K, Donahoo WT, et al. Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting. Obesity. 26(2):254-268. PubMed 29086496 • DOI
- Annual Review of Nutrition (2017): Patterson RE, Sears DD. Metabolic Effects of Intermittent Fasting. Annu Rev Nutr. 37:371-393. PubMed 28715993 • DOI
- Autophagy (2010): Alirezaei M, Kemball CC, Flynn CT, et al. Short-term fasting induces profound neuronal and systemic autophagy. Autophagy. 6(6):702-710. PubMed 20534972 • DOI
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