Pan Seared Chicken, Strawberry Avocado Relish

Gluten Free
Health score
28%
Pan Seared Chicken, Strawberry Avocado Relish
30 min.
4
581kcal

Suggestions

Ingredients

  • 0.5 cup avocado diced
  • tablespoons butter at room temperature
  • tablespoon cajun spice 
  •  to six 8-ounce chicken breasts 
  • 0.5 cup grape tomatoes quartered
  • 0.3 cup grapeseed oil 
  • tablespoon grapeseed oil 
  • 0.5 teaspoon ground pepper white
  •  juice of lemon 
  • 0.3 cup blanched potatoes diced
  • 0.3 cup onion diced red
  • tablespoons rice wine vinegar 
  • teaspoon sea salt 
  • cup strawberries quartered

Equipment

  • frying pan
  • oven

Directions

  1. For the chicken: Preheat the oven to 375 degrees F.
  2. Heat a large skillet over medium-high heat with the oil; allow the skillet to warm. During this time, sprinkle both sides of the chicken with the seasoning.
  3. Add the chicken to the heated oil, skin side first. Allow the chicken to sear on the skin side for 3 to 4 minutes, then reduce the heat to medium and continue to cook for 2 minutes. Flip and repeat the process for 4 to 5 minutes, then finish the chicken in the oven until it reaches 160 degrees F internally. Once cooked, remove the chicken from skillet and allow to rest. Then add the butter and stir into the pan sauce.
  4. For the relish: Over medium heat, warm a saute pan and the oil. Then add the onions and potatoes, cooking for 2 minutes. Next, add the vinegar and lemon juice, then cook to reduce the liquid for 1 minute. After reducing, add the strawberries, avocado, tomatoes, salt and pepper, and cook for final 1 minute.
  5. Remove and portion to platter or plates.
  6. Place the chicken atop the relish to serve and finish with butter sauce.

Nutrition Facts

Calories581kcal
Protein34.29%
Fat58.3%
Carbs7.41%

Properties

Glycemic Index
112.94
Glycemic Load
3.65
Inflammation Score
-8
Nutrition Score
29.362608888875%

Flavonoids

Cyanidin
0.67mg
Petunidin
0.04mg
Delphinidin
0.11mg
Pelargonidin
8.95mg
Peonidin
0.02mg
Catechin
1.12mg
Epigallocatechin
0.28mg
Epicatechin
0.22mg
Epicatechin 3-gallate
0.05mg
Epigallocatechin 3-gallate
0.07mg
Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.32mg
Isorhamnetin
0.5mg
Kaempferol
0.4mg
Myricetin
0.04mg
Quercetin
2.69mg
Gallocatechin
0.01mg

Nutrients percent of daily need

Calories:580.52kcal
29.03%
Fat:37.51g
57.71%
Saturated Fat:10.58g
66.14%
Carbohydrates:10.73g
3.58%
Net Carbohydrates:7.27g
2.64%
Sugar:3.32g
3.68%
Cholesterol:174.74mg
58.25%
Sodium:939.04mg
40.83%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:49.64g
99.28%
Vitamin B3:24.53mg
122.66%
Selenium:72.95µg
104.21%
Vitamin B6:1.88mg
93.9%
Phosphorus:520.55mg
52.06%
Vitamin E:6.8mg
45.36%
Vitamin C:35.46mg
42.99%
Vitamin B5:3.68mg
36.76%
Potassium:1166.08mg
33.32%
Vitamin A:1467.45IU
29.35%
Magnesium:80.12mg
20.03%
Vitamin B2:0.3mg
17.52%
Manganese:0.31mg
15.29%
Fiber:3.45g
13.81%
Vitamin B1:0.2mg
13.31%
Zinc:1.68mg
11.19%
Folate:43.16µg
10.79%
Iron:1.72mg
9.54%
Vitamin K:9.41µg
8.96%
Copper:0.16mg
8.23%
Vitamin B12:0.48µg
7.93%
Calcium:34.89mg
3.49%
Vitamin D:0.23µg
1.51%