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 red food-coloring carmine used in Skittles and other candies is made from boiled cochineal bugs, a type of beetle.

Food Joke

I had just finished visiting a friend in the hospital and stopped by a burger drive-through for lunch to eat on the way back to work. I ordered the #1 combo for $4.29. She said "that'll be $4.83, please drive forward." "$4.83? For a $4.29 meal? That's 54 cents tax!? That can't be right," my mind raced. Tax is 8 cents on the dollar in Huntsville, Alabama and for 4 dollars that would be 32 cents plus 1/3 of 8 cents would be 35 cents max. I'd heard of window workers overcharging drive through customers and skimming the money for themselves. Someone did just that to me at a Hardees couple of years ago. I didn't have my calculator watch so I got a pen and paper and did the long division since there were 2 cars ahead of me. Let's see ... 483/429 ... over 12 percent tax!? When I got to the window I handed her a 5 and said "what's the sales tax in Huntsville?" She didn't know. I said "$4.83 for a $4.29 meal is 12 percent tax. That can't be right. Can I talk to the manager?" She gave me my change and called the manager. So the manager comes over. I ask what the sales tax is in Huntsville, and she says 8 percent. I say that I just paid $4.83 for a $4.29 meal and that's over 12 percent sales tax. She got a funny look on her face and said that maybe the computer had rung it up wrong or had charged me for the biggie size . She admitted it was supposed to be 4.63, and opened the drawer to give me my extra change. "HA!" I thought to myself. "Six years engineering school has so heightened my mental mathematical adeptness that I can do percentages in my head and my superior intellect has foiled a feeble attempt by a drive-through worker to overcharge me!" So what did this mathematical wizard do next? I took the twenty cents she handed me, proud of my staggering genius, and smugly drove off without my food.

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