Archive for March, 2016

Skillet Chicken with Seared Avocados Recipe

This is from “My Recipes” and has such a good taste, not difficult to make and I cut the portions for two and worked perfectly.


Serves 4 (serving size: 1 chicken breast half, 1 avocado half, 2 tablespoons sauce, and 2/3 cup onion mixture)


1 tablespoon olive oil
4 (6-ounce) skinless, boneless chicken breast halves
1/2 teaspoon kosher salt, divided
1/2 teaspoon black pepper
1/2 teaspoon ground ancho chile powder
Cooking spray
2 small ripe avocados, halved and pitted
1/4 teaspoon sugar
2 medium red onions, peeled and cut into 1/4-inch-thick rings
4 green onions, trimmed
1 poblano pepper, sliced
3 tablespoons fresh lime juice
1 tablespoon lower-sodium soy sauce
1/3 cup reduced-fat sour cream
2 to 3 tablespoons water
8 cilantro sprigs
4 lime wedges
1 teaspoon aleppo or other coarse red pepper (optional)


1. Preheat oven to 450°.

2. Heat a large cast-iron skillet over medium-high heat. Add oil to pan; swirl to coat. Sprinkle chicken with 1/4 teaspoon salt, black pepper, and chili powder. Add chicken to pan; cook 4 minutes. Turn chicken over; cook 1 minute. Remove chicken from pan (chicken will not be fully cooked).

3. Wipe pan clean with paper towels. Coat pan with cooking spray. Increase heat to high. Sprinkle avocados with sugar. Add avocados, cut side down, to pan; cook 2 minutes or until charred. Remove avocados from pan. Recoat pan with cooking spray. Add red onions; cook 3 minutes or until charred. Turn red onions; add green onions and poblano. Cook 3 minutes. Separate red onions into rings; toss with green onions and poblano. Stir in lime juice and soy sauce. Nestle chicken and avocados into onion mixture. Place pan in oven; bake at 450° for 7 minutes or until chicken is done.

4. Remove pan from oven. Combine sour cream and water in a small bowl until thinned to a saucy consistency. Drizzle sour cream mixture over chicken and avocados. Garnish with cilantro and lime wedges. Sprinkle with remaining 1/4 teaspoon salt and aleppo pepper, if desired.

Nutritional Information

Calories 417
Fat 21 g
Satfat 4.5 g
Monofat 11.1 g
Polyfat 2.4 g
Protein 40 g
Carbohydrate 19 g
Fiber 7 g
Cholesterol 119 mg
Iron 2 mg
Sodium 610 mg
Calcium 78 mg
Sugars 5 g
Est. Added Sugars 0 g



Photo by Levi Brow


  1. 8ounces cooked penne
  2. 2cups thinly sliced celery
  3. 1cup quartered cherry tomatoes
  4. ½cup quartered olives
  5. ½cup finely diced salami
  6. ½cup finely diced provolone
  7. ¼cup olive oil
  8. 3tablespoons red wine vinegar
  9. ½teaspoon dried oregano
  10. ½teaspoon kosher salt
  11. ½teaspoon black pepper
  12. ¼cup chopped basil
  13. ¼cup chopped parsley


  1. Combine penne, celery, cherry tomatoes, quartered olives, salami, and provolone in a bowl.
  2. Put olive oil, red wine vinegar, dried oregano, kosher salt, and black pepper in a lidded jar; shake to combine.
  3. Toss the dressing, basil, and parsley with the penne before serving.
%d bloggers like this: