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 fig is also a fertility symbol and the Arab association with male genitals is so strong that the original word 'fig' is considered improper.

Food Joke

The Passover test [My thanks to Jeff G for the following] Sean is waiting for a bus when another man joins him at the bus stop. After 20 minutes of waiting, Sean takes out a sandwich from his lunch box and starts to eat. But noticing the other man watching, Sean asks, "Would you like one? My wife has made me plenty." "Thank you very much, but I must decline your kind offer," says the other man, "I’m Rabbi Levy." "Nice to meet you, Rabbi," says Sean, "but my sandwiches are alright for you to eat. They only contain cheese. There’s no meat in them." "It’s very kind of you," says Rabbi Levy, "but today we Jews are celebrating Passover. It would be a great sin to eat a sandwich because during the 8 days of Passover, we cannot eat bread. In fact it would be a sin comparable to the sin of adultery." "OK," says Sean, "but it’s difficult for me to understand the significance of what you’ve just said." Many weeks later, Sean and Rabbi Levy meet again. Sean says, "Do you remember, Rabbi, that when we last met, I offered you a sandwich which you refused because you said eating bread on Passover would be as great a sin as that of adultery?" Rabbi Levy replies, "Yes, I remember saying that." "Well, Rabbi," says Sean, "that day, I went over to my mistress’s apartment and told her what you said. We then tried out both the sins, but I must admit, we just couldn’t see the comparison."

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