Smashed avocado with crispy chicken, pickled onions & tortillas

Dairy Free
Very Healthy
Health score
67%
Smashed avocado with crispy chicken, pickled onions & tortillas
75 min.
4
1093kcal

Suggestions

Ingredients

  • large avocados very ripe
  •  juice of lemon 
  •  your favourite flatbreads warmed soft seeded
  • small bunch coriander 
  • large onion red very thinly sliced
  • 100 ml red wine vinegar 
  • tbsp caster sugar 
  •  chicken breasts skinless cut into 3-4 chunky strips
  • 284 ml pot buttermilk 
  • 85 polenta 
  • 85 flour plain
  • tbsp sesame seed 
  • tbsp paprika sweet
  • 0.5 tsp cayenne pepper 
  • pinches ground cinnamon 
  • tsp garlic salt (or normal salt)
  • servings unrefined sunflower oil for shallow-frying

Equipment

  • bowl
  • frying pan
  • wok

Directions

  1. Mix the chicken strips with the buttermilk and chill for about half a day.
  2. Mix all the onion ingredients, season with salt and set aside to marinate for at least 30 mins or up to half a day.
  3. Mix together the polenta or cornmeal, flour, sesame seeds, paprika, cayenne pepper, cinnamon and garlic salt on a plate.
  4. Heat 2cm sunflower oil in a deep frying pan (or slightly more in a big wok) until a cube of bread browns in 1 min. Lift the chicken from the buttermilk and drop into the flour mix, tossing to coat well.
  5. Add about 3 chicken strips at a time to the oil and fry, turning, until golden on all sides and just cooked through.
  6. Drain on kitchen paper while you fry the rest.
  7. Halve and stone each avocado, scrape out the flesh into a bowl with the lemon juice and some seasoning, and very roughly smash together with the back of a spoon.
  8. Spread over the warm tortillas or flatbreads, top with the crispy chicken, pickled onions and some coriander, and roll up to tuck in.

Nutrition Facts

Calories1093kcal
Protein28.48%
Fat34.58%
Carbs36.94%

Properties

Glycemic Index
99.9
Glycemic Load
30.83
Inflammation Score
-9
Nutrition Score
51.633913102357%

Flavonoids

Cyanidin
0.33mg
Epicatechin
0.37mg
Epigallocatechin 3-gallate
0.15mg
Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Luteolin
0.01mg
Isorhamnetin
1.38mg
Kaempferol
0.18mg
Myricetin
0.01mg
Quercetin
6.67mg

Nutrients percent of daily need

Calories:1093.33kcal
54.67%
Fat:42.52g
65.42%
Saturated Fat:6.77g
42.33%
Carbohydrates:102.18g
34.06%
Net Carbohydrates:86.25g
31.36%
Sugar:16.92g
18.8%
Cholesterol:190.79mg
63.6%
Sodium:1246.97mg
54.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:78.78g
157.57%
Selenium:134.95µg
192.79%
Vitamin B3:33.44mg
167.22%
Vitamin B6:2.75mg
137.3%
Manganese:2.09mg
104.69%
Phosphorus:916.51mg
91.65%
Vitamin E:9.71mg
64.71%
Fiber:15.93g
63.73%
Vitamin B5:6.07mg
60.67%
Zinc:8.2mg
54.69%
Potassium:1912.13mg
54.63%
Vitamin B1:0.81mg
53.91%
Magnesium:203.25mg
50.81%
Folate:185.06µg
46.27%
Iron:7.87mg
43.74%
Vitamin B2:0.71mg
41.65%
Copper:0.76mg
37.89%
Vitamin B12:1.95µg
32.5%
Vitamin K:32.44µg
30.9%
Vitamin A:1307.73IU
26.15%
Vitamin C:18.57mg
22.51%
Calcium:91.87mg
9.19%
Vitamin D:0.3µg
1.98%