The combination of blackened chicken with avocado cream sauce makes a unique yet delicious fusion of flavors. This Avocado Sauce For Chicken recipe is great for parties, family meals, and even meal-preps! I love avocado cream sauce on chicken. And I know you’ll love it too because of the numerous health benefits of eating avocado.
BLACKENED CHICKEN WITH AVOCADO CREAM SAUCE WITH
Are you a fan of blackened chicken in avocado cream sauce? Do you believe that eating out is the only way to obtain it? currently not. You can cook Blackened Chicken with Avocado Cream Sauce at home without all the added fat and calories that come with restaurant versions by using this straightforward recipe.
There are some dishes that are favorites in restaurants. One of such is the sauce with avocado and cream. I could eat it all the time since it goes so well with charred chicken. You may enjoy this at home with my version, feed the entire family, and it is healthier than other variations.
WHY IS IT CALLED BLACKENED CHICKEN?
Cooking chicken till it is blackened. Any beef with a firm texture is suitable. It is compatible with pork, seafood, and even beef. On the appearance, it could appear burned or charred, but the flavor is what makes a difference. Before being placed in a very hot skillet, the meat is first dredged in the spice. The meat gets a crust and a strong flavor as a result.
WHAT IS BLACKENED CHICKEN SPICE?
Paprika, garlic, onions, and salt make up the blackening seasoning, which is mostly used as a creole flavoring. Although you may purchase some in stores, it is simple to prepare your own and keep on hand. Use smoked paprika to impart a richer taste if you wish to. Thyme, oregano, and cayenne pepper are optional additions.
VARIATIONS TO BLACKENED CHICKEN WITH AVOCADO CREAM SAUCE
It’s crucial that each recipe has room for customization so that you may make it your own. When considering how to modify this Blackened Chicken with Avocado Cream Sauce, take into account:
- a different cut of chicken. This would also taste great on boneless, skinless chicken thighs
- Try pork. Boneless pork chops would be another great choice for this recipe.
- If you are not a fan of the blackening seasoning, you can also just make the avocado cream sauce over seasoned chicken.
HOW DO YOU MAKE AVOCADO SAUCE?
You won’t even miss the fat or calories you save by using my recipe for avocado sauce. Even if it is healthier for you, the flavor is perfect. When preparing my avocado sauce with lemon juice and seasoning, I use Greek yogurt.
INGREDIENTS TO MAKE BLACKENED CHICKEN WITH AVOCADO CREAM SAUCE AT HOME
- boneless, skinless chicken breasts
- blackened seasoning
- Greek yogurt
- avocado
- lemon juice
- garlic powder
- Salt
- green onions
HOW TO MAKE BLACKENED CHICKEN WITH AVOCADO CREAM SAUCE
In a sizable sealable bag, combine the chicken breasts with blackened seasoning. To coat the chicken completely, seal and shake a few times. Heat a sizable skillet over medium-high heat after lightly spraying it with nonstick cooking spray. Add the chicken and cook for 4 to 6 minutes on each side or until thoroughly done. In the meantime, blend the yogurt, avocado, lemon juice, garlic powder, and salt in a food processor until it is smooth and creamy. To serve, spread 2 tablespoons of the rich avocado sauce over each chicken breast. Add a garnish of 1/2 tablespoon green onions.
Avocado Sauce For Chicken
This recipe for blackened chicken with avocado cream sauce is full of flavor! I love it! Plus it is ready in 30 minutes AND healthy!
Fast, healthy, and delicious blackened chicken recipe!
This dish for blackened chicken with avocado cream sauce is fantastic in so many ways! It is a great plus that it can be prepared in less than 30 minutes. The avocado cream sauce cools down the hot and delicious chicken while enhancing its flavor. Moreover, this chicken meal is quite simple. One serving of this meal has only 3 carbs, 5 grams of fat, and 38 grams of protein, according to My Fitness Pal. Talk about incredible, large-scale macros!
These may also be made in your air fryer, which makes them completely hands-free and quick to cook. For directions, scroll down to the recipe card.
I should also point out how healthy this chicken supper is. Avocado is a healthy fat, and chicken is a lean protein. Plain Greek yogurt is packed with nutrients including protein, calcium, probiotics, and more. It also contains no added sugar. Clean eating is OK!
Initially, I seasoned the chicken with 1/2 teaspoon cayenne pepper. Even though the avocado sauce significantly lessens the heat, my family still found it to be excessively hot. Even so, my husband and I had to wash it down with a glass of milk since our lips were on fire. Ha. I prefer to prepare it with only a pinch of cayenne pepper, but perhaps we are just overly sensitive to spices. You are welcome to change the amount to suit your tastes.
You might need to pound the chicken down and slightly flatten it so that it cooks more quickly and more uniformly. The chicken breasts should be between 1 and 1 1/2 inches thick. Plan to extend the cooking time for the extra-large chicken breast if necessary to ensure complete cooked.
Without a doubt, you could try grilling the chicken instead of simply cooking it on the stove. It must be delicious, I bet!
This dish for blackened chicken with avocado cream sauce is fantastic in so many ways! It is a great plus that it can be prepared in less than 30 minutes. The avocado cream sauce cools down the hot and delicious chicken while enhancing its flavor. Moreover, this chicken meal is quite simple. One serving of this meal has only 3 carbs, 5 grams of fat, and 38 grams of protein, according to My Fitness Pal. Talk about incredible, large-scale macros!
These may also be made in your air fryer, which makes them completely hands-free and quick to cook. For directions, scroll down to the recipe card.
I should also point out how healthy this chicken supper is. Avocado is a healthy fat, and chicken is a lean protein. Plain Greek yogurt is packed with nutrients including protein, calcium, probiotics, and more. It also contains no added sugar. Clean eating is OK!
Initially, I seasoned the chicken with 1/2 teaspoon cayenne pepper. Even though the avocado sauce significantly lessens the heat, my family still found it to be excessively hot. Even so, my husband and I had to wash it down with a glass of milk since our lips were on fire. Ha. I prefer to prepare it with only a pinch of cayenne pepper, but perhaps we are just overly sensitive to spices. You are welcome to change the amount to suit your tastes.
You might need to pound the chicken down and slightly flatten it so that it cooks more quickly and more uniformly. The chicken breasts should be between 1 and 1 1/2 inches thick. Plan to extend the cooking time for the extra-large chicken breast if necessary to ensure complete cooked.
Without a doubt, you could try grilling the chicken instead of simply cooking it on the stove. It must be delicious, I bet!
Recipe: Blackened Chicken with Avocado Cream Sauce
- Prep time: 10 minutes
- Cook time: 15 minutes
- Yield: 4 servings
- Serving size: 4-ounce chicken breast and 2 tablespoons cream sauce
Ingredients
- 4 (4-ounce) boneless, skinless chicken breasts
- 2 tablespoons blackened seasoning
- ½ cup plain, 0% Greek yogurt
- ½ avocado
- 1 teaspoon lemon juice
- ½ teaspoon garlic powder
- ⅛ teaspoon salt
- 2 tablespoons green onions, thinly sliced
Instructions
- Place the chicken breasts and blackened seasoning in a large resealable bag. Seal and shake a few times to evenly coat the chicken.
- Lightly coat a large skillet with nonstick cooking spray and heat over medium-high heat. Add the chicken and cook until cooked through, 4 to 6 minutes per side.
- Meanwhile, in a food processor, combine the yogurt, avocado, lemon juice, garlic powder, and salt and pulse until smooth and creamy.
Nutrition Information
Per Serving: (4-ounce chicken breast, 2 tablespoons cream sauce)
Calories: 162
Fat: 6g
Carbohydrates: 4g
Fiber: 2g
Sugar: 1g
Protein: 25g
SmartPoints: 3
Health Benefits Of Eating Avocado
Numerous health advantages can be obtained from a diet high in fruits and vegetables. For instance, it might lower the risk of obesity, diabetes, heart disease, and overall mortality while fostering a healthy complexion, hair, and energy level.
1. Rich in nutrients
Vitamins C, E, K, and B6 are all present in avocados, along with riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They additionally offer beta carotene, lutein, and omega-3 fatty acids.
High quantities of healthy, advantageous fats found in avocados can increase satiety between meals. Consuming fat slows the breakdown of carbohydrates, which aids in maintaining stable blood sugar levels.
100 grams (g), or around half an avocado, contains:
- 160 calories
- 14.7 g of fat
- 8.5 g of carbohydrates
- 6.7 g of fiber
- less than 1 g of sugar
Fat is essential for every single cell in the body. Eating healthy fats supports skin health, enhances the absorption of fat-soluble vitamins, minerals, and other nutrients, and even helps support the immune system.
2. Healthy for the heart
There are 76 milligrams of beta sitosterol, a natural plant sterol, in every 100 grams of avocado. Beta-sitosterol and other plant sterols can help keep cholesterol levels in a healthy range, which is crucial for heart health.
3. Great for vision
Lutein and zeaxanthin, two compounds found in eye tissue, are present in avocados. They offer antioxidant defense to lessen damage, particularly UV radiation damage.
Additionally, the monounsaturated fatty acids in avocados help other advantageous fat-soluble antioxidants like beta carotene to be absorbed. Thus, include avocados in the diet may aid in lowering the chance of getting age-related macular degeneration.
4. May help prevent osteoporosis
Approximately 18% of the daily requirement for vitamin K is provided by a half an avocado.
Although sometimes disregarded, this vitamin is crucial for strong bones. By improving calcium absorption and decreasing calcium excretion through the urine, getting enough vitamin K can help maintain bone health.
5. Components may prevent cancer
There isn’t enough data to determine whether eating avocados lowers your risk of developing cancer. Avocados do, however, contain substances that could aid in preventing the development of some malignancies.
An ideal folate intake has been linked in studies to a lower risk of developing colon, stomach, pancreatic, and cervical malignancies. Uncertainty persists regarding the mechanism behind this connection. About 59 mcg, or 15% of the daily intake, of folate can be found in one half of an avocado.
Phytochemicals and carotenoids, which may have anticancer qualities, are also abundant in avocados.
Studies have revealed that some carotenoids may offer protection against the spread of cancer.
The possible advantages of avocado consumption in connection to breast, oral, and throat cancers were noted in a 2013 review. However, rather than controlled human trials, these relationships are often the outcome of test tube investigations. These relationships need to be confirmed by other research.
6. Supporting fetal health
Folate has a crucial role in a healthy pregnancy. A healthy diet lowers the risk of miscarriage and improper neural tube development. When pregnant, get at least 600 micrograms (mcg) of folate daily. Up to 160 mcg may be found in a single avocado.
Avocados also include essential fatty acids for a balanced diet and fetal growth.
7. Reducing depression risk
Avocados are a good source of folate, which is crucial for good dietary health in general. Low folate levels have also been linked in studies to depression.
Homocysteine can interfere with blood flow to the brain and the delivery of nutrients if it builds up, but folate helps prevent this from happening.
Excess homocysteine is associated with cognitive impairment, depression, and the synthesis of the neurotransmitters serotonin, dopamine, and norepinephrine, which control mood, sleep, and hunger.
8. Improving digestion
Avocados are high in fiber, containing approximately 6–7 g per half fruit.
Eating foods with natural fiber can help prevent constipation, maintain digestive tract health, and lower the risk of colon cancer.
9. Natural detoxification
Regular bowel movements, which are essential for the expulsion of toxins through the bile and stool, are encouraged by an adequate fiber intake.
Dietary fiber also supports microbial diversity and a healthy gut, according to studies. This aids the body in preserving a balanced bacterial population. This can lessen digestive system irritation and inflammation.
10. Osteoarthritis relief
Saponins are found in soy, avocados, and a few other plant-based foods. The symptoms of knee and hip osteoarthritis may be improved by these drugs. Researchers have not yet verified if saponins have any long-term effects on persons with osteoarthritis.
11. Antimicrobial action
Avocados and avocado oil contain substances that have antimicrobial properties. Research shows that avocado seed extracts can help defend the body against both Streptococcus agalactiae and Staphylococcus aureus infections, for example.
12. Protection from chronic disease
Avocados’ monounsaturated fatty acids may help in the prevention of chronic diseases including cardiovascular disease.
Avocados are high in fiber, and evidence indicates that consuming the recommended amount of fiber may lower the risk of stroke, hypertension, diabetes, obesity, and several gastrointestinal illnesses.
The appropriate amount of fiber can also help obese people lose weight more quickly by improving insulin sensitivity, lowering blood pressure, and cholesterol levels.