Avocado Chicken Parmigiana

Health score
7%
Avocado Chicken Parmigiana
45 min.
8
298kcal
15.33%sweetness
69.22%saltiness
8.74%sourness
9.98%bitterness
44.86%savoriness
100%fattiness
0%spiciness

Ingredients

  • 0.5 pound chicken breast halved
  • 0.3 cup flour all-purpose
  •  eggs lightly beaten
  • 1.8 cup breadcrumbs dried
  • servings olive oil 
  • tablespoons pasta sauce 
  • 0.5  avocado sliced
  • tablespoons parmesan 
  • leaves the salad 

Equipment

  • oven
  • plastic wrap
  • baking pan
  • rolling pin

Directions

  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 Facts

Calories298kcal
Protein14.79%
Fat56.4%
Carbs28.81%

Properties

Glycemic Index
23.38
Glycemic Load
2.39
Inflammation Score
-3
Nutrition Score
10.022608695652%

Flavonoids

Cyanidin
0.04mg
Epicatechin
0.05mg
Epigallocatechin 3-gallate
0.02mg
Apigenin
0.01mg
Luteolin
0.02mg

Taste

Sweetness:
15.33%
Saltiness:
69.22%
Sourness:
8.74%
Bitterness:
9.98%
Savoriness:
44.86%
Fattiness:
100%
Spiciness:
0%

Nutrients percent of daily need

Calories:298.3kcal
14.92%
Fat:18.74g
28.83%
Saturated Fat:3.03g
18.94%
Carbohydrates:21.54g
7.18%
Net Carbohydrates:19.42g
7.06%
Sugar:1.86g
2.06%
Cholesterol:39.45mg
13.15%
Sodium:270.48mg
11.76%
Protein:11.06g
22.12%
Selenium:18.42µg
26.31%
Vitamin B3:5.06mg
25.28%
Vitamin B1:0.29mg
19.35%
Vitamin E:2.52mg
16.8%
Vitamin B6:0.29mg
14.64%
Manganese:0.28mg
13.79%
Phosphorus:130.91mg
13.09%
Vitamin K:12.94µg
12.33%
Folate:47.13µg
11.78%
Vitamin B2:0.19mg
11.38%
Iron:1.75mg
9.74%
Fiber:2.12g
8.49%
Vitamin B5:0.84mg
8.39%
Potassium:247.68mg
7.08%
Calcium:65.83mg
6.58%
Magnesium:24.38mg
6.1%
Copper:0.11mg
5.52%
Zinc:0.74mg
4.91%
Vitamin B12:0.2µg
3.39%
Vitamin C:2.15mg
2.61%
Vitamin A:100.2IU
2%
Source:Foodista