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

Suggestions

This Avocado Chicken Parmigiana is a delicious twist on the classic Italian dish. The chicken is pounded thin, coated in a crispy breadcrumb crust, and baked to perfection. It's then topped with a savory tomato sauce, creamy avocado slices, and a sprinkle of Parmesan cheese. The result is a flavorful and satisfying dish that's perfect for a quick and easy weeknight dinner or a special occasion.

What sets this recipe apart is the addition of avocado, which adds a creamy texture and mild flavor that pairs perfectly with the tangy tomato sauce and crispy chicken. The avocado also provides a boost of healthy fats, making this dish not only delicious but also nutritious. Serve it with a side of your favorite pasta or a fresh salad for a well-rounded meal.

This recipe is also incredibly versatile. Feel free to add your own twist by using different types of breading or sauces, or experiment with different types of cheese. You can even try adding other ingredients like fresh herbs or spices to the breading for an extra flavor boost. The possibilities are endless, so get creative and make this recipe your own!

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