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

The tomato is technically a fruit, not a vegetable. It was also the first genetically engineered whole product and went on the market in 1994. Since then, more than 50 other genetically engineered foods have been deemed safe by the FDA.

Food Joke

A man entered his doctor's office with a cucumber up his nose, a carrot in his left ear and a banana stuck in his right ear. "Doc," he asked, "What's wrong with me?" "Simple," replied the doctor, "You aren't eating right."

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