Avocado-Corn Chowder with Grilled Chicken

Gluten Free
Dairy Free
Health score
32%
Avocado-Corn Chowder with Grilled Chicken
28 min.
4
355kcal

Suggestions

Ingredients

  •  avocado divided ripe
  • 0.5 teaspoon pepper black divided freshly ground
  • 0.3 cup cilantro leaves fresh chopped
  • 1.5 cups fresh corn kernels fresh ( 3 ears)
  • small garlic cut in half
  • 0.3 cup spring onion chopped
  • teaspoon honey 
  • teaspoon kosher salt divided
  •  lime wedges 
  • teaspoon olive oil 
  • 0.5 cup orange juice fresh
  • cup bell pepper red chopped
  • 12 ounces chicken breast boneless skinless
  • 1.5 cups water 

Equipment

  • bowl
  • frying pan
  • blender
  • grill pan

Directions

  1. Peel and coarsely chop 1 avocado; place in a blender.
  2. Add water, orange juice, honey, 3/4 teaspoon salt, 1/4 teaspoon black pepper, and red pepper, if desired; blend until smooth.
  3. Place in freezer to chill while chicken cooks.
  4. Heat a grill pan over medium-high heat.
  5. Brush chicken with oil; sprinkle with remaining 1/4 teaspoon salt and 1/4 teaspoon black pepper.
  6. Place chicken in pan; cook 4 minutes on each side or until done.
  7. Remove chicken from pan; rub chicken with cut sides of garlic halves.
  8. Let chicken stand 10 minutes; cut or shred into bite-sized pieces.
  9. Peel and dice remaining avocado. Stir diced avocado, corn, bell pepper, and onions into chilled avocado puree. Spoon chowder into bowls; top with chicken and cilantro.
  10. Serve with lime wedges.

Nutrition Facts

Calories355kcal
Protein24.15%
Fat45.05%
Carbs30.8%

Properties

Glycemic Index
83.57
Glycemic Load
4.27
Inflammation Score
0
Nutrition Score
27.89565224492%

Flavonoids

Cyanidin
0.33mg
Epicatechin
0.37mg
Epigallocatechin 3-gallate
0.15mg
Eriodictyol
0.05mg
Hesperetin
11.44mg
Naringenin
1.28mg
Luteolin
0.23mg
Kaempferol
0.12mg
Myricetin
0.03mg
Quercetin
1.67mg

Nutrients percent of daily need

Calories:355.26kcal
17.76%
Fat:19g
29.23%
Saturated Fat:2.99g
18.68%
Carbohydrates:29.23g
9.74%
Net Carbohydrates:19.67g
7.15%
Sugar:10.4g
11.56%
Cholesterol:54.43mg
18.14%
Sodium:704.38mg
30.63%
Alcohol:0g
100%
Protein:22.92g
45.84%
Vitamin C:85.5mg
103.63%
Vitamin B3:12.23mg
61.16%
Vitamin B6:1.09mg
54.73%
Vitamin K:44.79µg
42.65%
Selenium:28.3µg
40.43%
Fiber:9.56g
38.26%
Folate:142.99µg
35.75%
Vitamin A:1669.53IU
33.39%
Potassium:1152.57mg
32.93%
Vitamin B5:3.26mg
32.59%
Phosphorus:305.63mg
30.56%
Magnesium:85.06mg
21.27%
Vitamin E:3.14mg
20.94%
Vitamin B1:0.27mg
18.11%
Manganese:0.36mg
18.1%
Vitamin B2:0.3mg
17.78%
Copper:0.31mg
15.34%
Zinc:1.59mg
10.63%
Iron:1.69mg
9.41%
Calcium:41.7mg
4.17%
Vitamin B12:0.17µg
2.83%
Source:My Recipes