Seared Chicken with Avocado

Avocados are a great super-food to add to any meal. They’re rich in heart-healthy monounsaturated fat, fiber, and vitamin E. Their flavor is mild, but adds a creamy texture to the chicken.

1 1/2 teaspoons blackened seasoning
4 (4-ounce) skinless, boneless chicken breast halves
1 teaspoon olive oil
1 diced peeled avocado
2 tablespoons chopped fresh cilantro
1 jalapeño pepper, seeded and finely chopped
2 tablespoons fresh lime juice (about 1 lime)
1/4 teaspoon salt
1 lime, cut into fourths



Step 1:  Sprinkle seasoning on both sides of chicken.

Step 2:  Heat oil in a large nonstick skillet over high heat. Add chicken to pan, smooth side down; cook 1 minute or until seared. Reduce heat to medium; cook 3 minutes on each side or until lightly browned.

Step 3:  Combine avocado, cilantro, pepper, lime juice, and salt. Squeeze one-fourth lime over each piece of chicken before serving. Serve with avocado mixture.


Nutritional Information:

Calories per serving: 221
Calories from fat: 42%
Fat per serving: 10.3g
Saturated fat per serving: 1.8g
Monounsaturated fat per serving: 6g
Polyunsaturated fat per serving: 1.4g
Protein per serving: 27.4g
Carbohydrates per serving: 5.2g
Fiber per serving: 2.9g
Cholesterol per serving: 66mg
Iron per serving: 1.4mg
Sodium per serving: 370mg
Calcium per serving: 22mg
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