Seared Chicken with Avocado

By -

                                      

Ingredients

  • 1 1/2 teaspoons blackened seasoning
  • 4 (4-ounce) skinless, boneless chicken breast halves
  • 1 teaspoon olive oil
  • 1 diced peeled avocado
  • 2 tablespoons chopped fresh cilantro
  • 1 jalapeño pepper, seeded and finely chopped
  • 2 tablespoons fresh lime juice (about 1 lime)
  • 1/4 teaspoon salt
  • 1 lime, cut into fourths

Preparation

Sprinkle seasoning on both sides of chicken. Heat oil in a large nonstick skillet over high heat. Add chicken to pan, smooth side down; cook 1 minute or until seared. Reduce heat to medium; cook 3 minutes on each side or until lightly browned.

Combine avocado, cilantro, pepper, lime juice, and salt. Squeeze one-fourth lime over each piece of chicken before serving. Serve with avocado mixture.

Nutritional Information

Calories per serving:221
Calories from fat:42%
Fat per serving:10.3g
Saturated fat per serving:1.8g
Monounsaturated fat per serving:6g
Polyunsaturated fat per serving:1.4g
Protein per serving:27.4g
Carbohydrates per serving:5.2g
Fiber per serving:2.9g
Cholesterol per serving:66mg
Iron per serving:1.4mg
Sodium per serving:370mg
Calcium per serving:22mg

Comments

Post a Comment

Popular posts from this blog

Snapper with Tomato-Caper Topping

By -
Image
Prep Time:  4 minutes Cook Time:  15 minutes Yield:  4 servings (serving size: 1 fillet and  1/4 cup topping)                       Ingredients 2 cups   halved grape tomatoes 2 tablespoons   capers, drained 2 tablespoons   fresh lemon juice (about 1 lemon) 2 teaspoons   olive oil 1 1/2 teaspoons   dried or 1 tablespoon chopped fresh basil 1/4 teaspoon   salt 1/8 teaspoon   crushed red pepper (optional) 4  (6-ounce) snapper or grouper fillets (about 3/4 inch thick) Cooking spray 1 teaspoon   paprika 2  tablespoons chopped fresh parsley 1  lemon, cut into 4 wedges Preparation Preheat oven to 450º. Combine first 6 ingredients and crushed red pepper, if desired; set aside. Place snapper on a broiler pan lined with aluminum foil; coat foil with cooking spray. Sprinkle snapper with paprika; coat with cooking spray. Bake at 450º for...
Read more

Sweet Boondi

By -
Image
Sweet Boondi Sweet boondi, a very easy and quick way to make these delicious boondi. . Serve them hot to your guest and they will surely relish it ! Preparation Time:  10 mins Cooking Time:  25 mins Makes 4 servings Ingredients For The Sugar Syrup 1 cup   sugar 2  pinches  saffron (kesar) strands  dissolved in tsp  water Other Ingredients 1 cup   besan (bengal gram flour) ghee  for deep-frying For The Garnish 1/2 tsp   cardamom (elaichi) powder 1 tsp   pistachio slivers 1 tsp   almond (badam) slivers Method   For the sugar syrup Combine the sugar and 1 cup of water in a broad non-stick pan, mix well and cook on a high flame for 5 to 7 minutes or till the sugar syrup is of 1 thread consistency. Add the saffron-water mixture, mix well and keep aside. How to proceed Combine the besan and ½ cup of water in a bowl and mix well till no lumps remain. Keep aside. Heat the ghee in a kadhai and pour 3 to...
Read more

Southwest Breakfast Wrap

By -
Image
Yield:  serves 4 (serving size: 1 wrap)                    Ingredients 3/4 cup   fresh white corn kernels (about 2 ears) 2 tablespoons   finely diced green bell pepper 2 tablespoons   finely diced seeded plum tomato 1 teaspoon   minced seeded jalapeño pepper 1 tablespoon   minced fresh cilantro 1 tablespoon   fresh lime juice 1/2 teaspoon   salt, divided 4  large eggs, lightly beaten 1/4 teaspoon   ground cumin Cooking spray 2 tablespoons   finely shredded Monterey Jack cheese 4  (8-inch) flour tortillas 4  lettuce leaves Preparation Combine first 6 ingredients (through lime juice) in a small bowl; stir in 1/4 teaspoon salt. Combine remaining 1/4 teaspoon salt with eggs and cumin. Heat a medium nonstick skillet coated with cooking spray over medium heat. Add egg mixture; cook 2 minutes, stirring gently until set. Remove from heat; sprinkle with...
Read more