Blackened Chicken With Avocado Cream Sauce

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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

Do you love Blackened Chicken with Avocado Cream Sauce? Do you think it is something you can only get when you go out to eat? Not any more. With this simple to make Blackened Chicken with Avocado Cream Sauce recipe, you can make it at home, without all the extra fat and calories that come with the restaurant versions.

Avocado Cream Sauce with blackened chicken close up plated

There are certain meals that are restaurant favorites. The avocado cream sauce is one of those. It pairs so great with blackened chicken that I could eat it all the time. With my version, you can enjoy this at home, feed the whole family and it is healthier than other versions.

WHY IS IT CALLED BLACKENED CHICKEN?

Blackened chicken is a way of cooking. It can be done on any meat that has a firm texture. It works with beef, fish and even pork. While it might look burned or charred on the outside, the difference is the flavor. The meat is first dredged with the seasoning and put into a very hot pan. This creates a crust on the meat and gives it an intense flavor.

Avocado Cream Sauce with blackened chicken close up plated

WHAT IS BLACKENED CHICKEN SPICE? 

Blackening seasoning mostly considered a creole flavoring consists of paprika, garlic, onions, and salt. You can buy some in the stores, but it is easy to make and keep on hand. If you want to create an even deeper flavor, try using smoked paprika. You can also add in thyme, oregano and cayenne pepper as well.

VARIATIONS TO BLACKENED CHICKEN WITH AVOCADO CREAM SAUCE

When it comes to making any recipe, it is important that there are ways to change it up to make it your own. When thinking of ways to change this Blackened Chicken with Avocado Cream Sauce consider:

  • 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?

With my version of avocado sauce, you are going to save fat and calories but not miss them at all. The flavor is spot on, it is just healthier for you. I use Greek yogurt when making my avocado sauce with lemon juice and seasoning.

Blackened chicken with avocado cream sauce displayed on a white plate alongside rice sitting on a colorful tablecloth

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

Avocado Cream Sauce

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. To serve, top each chicken breast with 2 tablespoons of the creamy avocado sauce and garnish with ½ 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!

Avocado Cream Sauce with blackened chicken close up plated

Fast, healthy, and delicious blackened chicken recipe!

There are so many great things about this blackened chicken with avocado cream sauce recipe! It is ready in less than 30 minutes, so that is a big plus. The chicken is spicy and flavorful, then the avocado cream sauce cools it down and adds even more flavor. This chicken recipe is super easy too! I plugged this recipe into My Fitness Pal and one serving has just 3 carbs, 5 grams of fat, and 38 grams of protein! Talk about amazing, high volume macros! 

These can also be prepared in your Air Fryer… which means they cook up FAST and are totally hands free! Scroll down to the recipe card for instructions.

I should also mention that this chicken dinner is quite healthy. Chicken is a lean protein, avocado is a good fat. Plain Greek yogurt has all sorts of good things going on – protein, calcium, probiotics, no added sugar, and more. Clean eating approved!

I first made this chicken with 1/2 teaspoon cayenne pepper in the seasonings. While the avocado sauce cools it down a lot, it was still too spicy for my family! My husband and I still finished it off, but we had to follow it down with a glass of milk because our mouths were on fire. Ha. Maybe we are just sensitive to spices, but I prefer to make it with only a pinch of the cayenne. Feel free to adjust the amount according to your preference.

To help the chicken cook more evenly and quickly, you may need to pound the chicken down – flatten it a bit. You want the chicken breasts to be around 1 to 1 1/2 inches thick. For the extra large chicken breast, plan to add a little extra cooking time, if needed, to be sure they cook through.

You could definitely try grilling the chicken instead of cooking on the stove top too. I bet it would be delicious!

Avocado Cream Sauce with blackened chicken close up plated

The avocado cream sauce is so easy and delicious! While the chicken is cooking, just throw all of the sauce ingredients into a food processor or blender until smooth. That’s it! The sauce is creamy, but light and fresh. I really like it and I think you will too!

This dish a 10. Why? It can be totally prepped in 10 minutes and has less than 10 ingredients! Plus, it’s a great way to change up a boring piece of chicken. You’ll love the flavors this recipe offers!

Pro tip: If you have leftovers, the avocado cream sauce freezes and thaws perfectly! Freeze it in an airtight freezer-friendly bag and you’re all set.

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

  1. Place the chicken breasts and blackened seasoning in a large resealable bag. Seal and shake a few times to evenly coat the chicken.
  1. 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.
  2. 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

A diet that contains a variety of fruits and vegetables can provide numerous health benefits. It may, for example, reduce the risk of obesity, diabetes, heart disease, and overall mortality while promoting a healthy complexion and hair, increased energy, and weight moderation.

1. Rich in nutrients

Avocados are a source of vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta carotene, and omega-3 fatty acids.

Avocados contain high levels of healthy, beneficial fats, which can help a person feel fuller between meals. Eating fat slows the breakdown of carbohydrates, which helps keep blood sugar levels stable.

Roughly half an avocado, or 100 grams (g), 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

In every 100 g of avocado there are 76 milligrams of a natural plant sterol called beta sitosterol. Regularly consuming beta sitosterol and other plant sterols may help maintain healthy cholesterol levels, which are important for heart health.

3. Great for vision

Avocados contain lutein and zeaxanthin, two phytochemicals present in eye tissue. They provide antioxidant protection to help minimize damage, including from UV light.

The monounsaturated fatty acids in avocados also support the absorption of other beneficial fat-soluble antioxidants, such as beta carotene. As a result, adding avocados to the diet may help reduce the risk of developing age-related macular degeneration.

4. May help prevent osteoporosis

Half an avocado provides approximately 18% of the daily value of vitamin K.

This nutrient is often overlooked but is essential for bone health. Taking in enough vitamin K can support bone health by increasing calcium absorption and reducing the urinary excretion of calcium.

5. Components may prevent cancer

Studies have not yet assessed a direct link between avocado consumption and a reduction in cancer risk. However, avocados do contain compounds that may help prevent the onset of some cancers.

Research has associated an optimal intake of folate with a reduced risk of developing colon, stomach, pancreatic, and cervical cancers. However, the mechanism behind this association remains unclear. Half of an avocado contains roughly 59 mcg of folate, 15% of the daily value.

Avocados also contain high levels of phytochemicals and carotenoids, which may have anticancer properties. Studies have shown that carotenoids, specifically, may protect against cancer progression.

A 2013 review highlighted the potential benefits of avocado consumption in relation to breast, oral, and throat cancers. However, these associations are typically the result of test tube studies, not controlled human trials. Further research is necessary to confirm these associations.

6. Supporting fetal health

Folate is important for a healthy pregnancy. Adequate intake reduces the risk of miscarriage and neural tube abnormalities. Consume at least 600 micrograms (mcg) of folate per day when pregnant. One avocado may contain as much as 160 mcg.

Avocados also contain fatty acids that are integral to a healthy diet and fetal development.

7. Reducing depression risk

Avocados are a good source of folate, which plays an important role in overall dietary health. Studies have also found links between low folate levels and depression.

Folate helps prevent the buildup of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain. Reviews of past research have linked excess homocysteine with cognitive dysfunction, depression, and the production of serotonin, dopamine, and norepinephrine, which regulate mood, sleep, and appetite.

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

Adequate fiber promotes regular bowel movements, which are crucial for the excretion of toxins through the bile and stool.

Studies have shown that dietary fiber also promotes good gut health and microbial diversity. This helps the body maintain a healthy bacterial balance. This can reduce inflammation and aggravation of the digestive tract.

10. Osteoarthritis relief

Avocados, soy, and some other plant foods contain saponins. These substances may have a positive effect on knee and hip osteoarthritis symptoms. However, researchers have not yet confirmed the long-term effects of saponins in people 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

The monounsaturated fatty acids in avocados may be beneficial in preventing chronic conditions, such as cardiovascular disease.

Meanwhile, research suggests that an optimal intake of fiber may reduce the risk of stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases, and avocados are rich in fiber.

The right fiber intake can also lower blood pressure and cholesterol levels, improve insulin sensitivity, and enhance weight loss for people with obesity.

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