Avocado Chicken Parmigiana

Servings: 8

Preparation duration: -1 minutes

Cooking duration: -1 minutes

 

Ingredients:

220 grams (1/2 pound) Chicken breast fillet, halved lengthways

30 grams (1/4 cup) All-purpose flour

1 Egg, lightly beaten

100 grams (1 3/4 cup) Dried breadcrumbs

Olive oil

4 tablespoons Tomato pasta sauce

1/2 Avocado, sliced

2 tablespoons Parmesan cheese

Salad leaves, to serve

Equipment:

oven

plastic wrap

rolling pin

baking pan

Cooking instruction summary:

Preheat oven to 200C/400F fan-forced. Place chicken between 2 sheets plastic wrap and pound to 1/4-inch thick with a rolling pin. Coat the chicken first in flour, shaking off excess, then dip in the beaten egg and finally coat well with breadcrumbs. Place on a baking tray. Repeat with remaining chicken, flour, egg mixture and breadcrumbs. Spray chicken with olive oil. Bake for 5 minutes. Remove from the oven and top each with two tablespoon pasta sauce. Arrange avocado over sauce and sprinkle with cheese. Return to oven. Bake for 5 to 7 minutes or until golden and chicken is cooked through.

 

Step by step:


1. Preheat oven to 200C/400F fan-forced.

2. Place chicken between 2 sheets plastic wrap and pound to 1/4-inch thick with a rolling pin.

3. Coat the chicken first in flour, shaking off excess, then dip in the beaten egg and finally coat well with breadcrumbs.

4. Place on a baking tray. Repeat with remaining chicken, flour, egg mixture and breadcrumbs.

5. Spray chicken with olive oil.

6. Bake for 5 minutes.

7. Remove from the oven and top each with two tablespoon pasta sauce. Arrange avocado over sauce and sprinkle with cheese. Return to oven.

8. Bake for 5 to 7 minutes or until golden and chicken is cooked through.


Nutrition Information:

Quickview
298 Calories
11g Protein
18g Total Fat
21g Carbs
7% Health Score
Limit These
Calories
298k
15%

Fat
18g
29%

  Saturated Fat
3g
19%

Carbohydrates
21g
7%

  Sugar
1g
2%

Cholesterol
39mg
13%

Sodium
270mg
12%

Get Enough Of These
Protein
11g
22%

Selenium
18µg
26%

Vitamin B3
5mg
25%

Vitamin B1
0.29mg
19%

Vitamin E
2mg
17%

Vitamin B6
0.29mg
15%

Manganese
0.28mg
14%

Phosphorus
130mg
13%

Vitamin K
12µg
12%

Folate
47µg
12%

Vitamin B2
0.19mg
11%

Iron
1mg
10%

Fiber
2g
8%

Vitamin B5
0.84mg
8%

Potassium
247mg
7%

Calcium
65mg
7%

Magnesium
24mg
6%

Copper
0.11mg
6%

Zinc
0.74mg
5%

Vitamin B12
0.2µg
3%

Vitamin C
2mg
3%

Vitamin A
100IU
2%

covered percent of daily need
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Food Trivia

Domino's Pizza co-founder traded his shares for a Volkswagen.

Food Joke

A husband is at home watching a football game when his Wife interrupts, "Honey, could you fix the light in the hallway? It's been flickering for weeks now." He looks at her and says angrily, "Fix the light? Now? Does it look like I have a G.E. logo printed on my forehead? I don't think so." "Well then, could you fix the fridge door? It won't close properly." To which he replies, "Fix the fridge door? Does it look like I have a Westinghouse logo printed on my forehead? I don't think so." "Fine," she says, "Then, would you at least fix the steps to the front door? They're a mess and a real hazard." "I'm not a damn carpenter and I don't want to fix the steps," he says. "Does it look like I have a Black and Decker logo printed on my forehead? I don't think so." He continued, "In fact, I've had enough of all your Bickering. I'm going to the bar!" So, the pleasant husband goes to the bar and drinks for a couple hours. Sometime later, he starts to feel guilty about his treatment of his wife, so he decides to return home and help out with the chores. As he walks into the house, he notices the steps have been repaired. Then, as he enters the house, he notices the hall light is working again. And, to top it off, when he goes to get a beer from the fridge, he notices the fridge door has been fixed. "Honey, how'd this all get fixed?" His wife replies, "Well, when you left, I sat outside and cried. Just then, a nice young man asked me what was wrong, and I told him. He offered to do all the repairs, and all I had to do was either have sex with him or bake him a cake." "So, what kind of cake did you bake him?" asks the husband. "Hellooooooo!" she replies emphatically, "Do you see a Betty Crocker logo printed on my forehead? I don't think so!"

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