Chicken With Avocado Sauce

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Chicken with avocado sauce – this time, I’ll give you an introduction to my favorite menu: chicken breasts with avocado sauce. It’s so easy and tasty! See below for the recipe! Chicken is one of the most popular meats in the world. It can be served with almost any type of meal and it is very healthy too. However, you’ll want to make sure you use fresh ingredients and an easy recipe when preparing chicken.

Related Post: Chicken With Long Tail Feathers

Spicy chicken breasts with avocado sauce

  • 20m prep
  • 20m cook
  • 4 servings
Spicy chicken breasts with avocado sauce
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Add spice to weeknight cooking with chicken breasts on a bed of creamy potato mash and avocado sauce.

HIGH

473 calories per serve

Allergens: The recipe may contain egg, mustard, sulfites, milk, and lactose.

  • 13 Ingredients
  • 4 Method Steps
  • 8 (1kg) red-skinned potatoes, peeled, chopped
  • 1 cup milk, warm
  • 20g butter
  • 1 tsp Coles Brand ground coriander
  • 1 tsp Coles Brand ground cumin
  • 1/2 tsp paprika
  • 1 tbsp olive oil
  • 4 chicken breast fillets
  • 50g baby rocket leaves
  • 1 tbsp extra virgin olive oil
  • Avocado dressing
  • 1 avocado, chopped
  • 1 lemon, juiced
  • 2 tsp horseradish cream
  • Select all ingredients

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  • Step 1Cook potato in a large pan of boiling salted water for 15-20 mins until tender. Drain. Return to pan and mash well. Add milk and butter and mash until smooth. Season.
  • Step2 Meanwhile, mix coriander, cumin, paprika, and 1 teaspoon of olive oil in a bowl. Rub all over chicken breasts. Heat remaining olive oil in a non-stick frying pan on medium. Cook chicken for 4-5 mins each side until cooked through. Rest for 5 mins.
  • Step 3 To make avocado dressing, place avocado, lemon juice, and horseradish cream in a blender. Blend until smooth. Transfer to a bowl. Add 1/3 cup of water and stir to combine.
  • Step 4Divide mashed potato between serving plates. Top with rocket. Thickly slice chicken and arrange it over the rocket. Spoon over the avocado dressing and drizzle with extra virgin olive oil.

Healthy Cilantro Avocado Cream Sauce Chicken

Healthy Cilantro Avocado Cream Sauce Chicken combines fresh cilantro and avocado with healthy greek yogurt and lime in a food processor for a creamy flavorful sauce that can be drizzled over any grilled meat or salad and takes just minutes to make!

Healthy Cilantro Avocado Cream Sauce Chicken
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I know that summer seems like a far stretch for many of you right now but here in Atlanta, it’s 80* degrees today.

So basically spring is here and so my mind goes straight to spring and summer recipes that can be enjoyed outside.

In our house, we are big fans of grilling meats and then putting our spin on sauces and dips in little competitions to see who can make the butter sauce.

When I decided that I wanted to make a light and creamy sauce to drizzle over my chicken I immediately thought that avocado needed to be in the mix somewhere.

Avocado sauces have never let me down.  I love the sauces in my garlic avocado pasta and the Baha avocado pasta doesn’t ever disappoint either.

So I mixed it up a little bit and went with a creamy mixture of avocado, greek yogurt, lime, sea salt, and massive handfuls of fresh chopped cilantro for a thick and creamy avocado sauce that has all the best flavors of summer.

Healthy Cilantro Avocado Cream Sauce Chicken
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Avocado Cream Sauce Ingredients:

For full detailed instructions on avocado crema sauce, scroll down to the recipe card below.

  • 1 small avocado
  • ¾ cup nonfat plain Greek yogurt
  • ⅓ cup fresh cilantro
  • 2.5 tablespoon lime juice
  • 4-6 tablespoons of water
  • ¼ teaspoon sea salt

Related Post: Ritz Cracker Chicken With Sour Cream

How to make Healthy Avocado Cream Sauce for Chicken:

  1. Combine all ingredients except the water in a food processor and process until thick and smooth.
  2. Add in the water a little at a time and process until the desired sauce thickness is achieved. Enjoy!

Healthy cilantro avocado cream sauce chicken tips:

  • I would highly recommend using a blender or better yet a food processor to mix up this cilantro avocado sauce.  That way the cilantro will blend up into a very fine (and non-chunky) consistency.
  • You can drizzle this skinny sauce over any meat and it’s delicious.  My preference is grilled chicken but pork, beef, or over a salad is so simple and tasty too.
  • Store any extras in an airtight container in the fridge for up to 2-3 days.  The color may change slightly to a more brown color the longer the avocado sauce sits in the fridge.

Healthy Cilantro Avocado Cream Sauce Chicken
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How to store leftover avocado cream sauce:

You can store any leftover avocado cream sauce in an airtight container in your fridge for up to 4-5 days.

Because of the avocado in the creamy sauce, I have heard from readers that sometimes this sauce turns a slight brown (just like guacamole does in the fridge!) when refrigerated without the avocado seed stored in with the leftovers.

Items used to make this avocado cream sauce:

  • A nifty food processor.  A food processor will chop up that cilantro into really fine bits making your creamy sauce very smooth.
  • A high-quality nonfat plain greek yogurt.
  • Legit sea salt that’s delicious.

Chicken Salad with Avocado Dressing

This Chicken Salad with Avocado Dressing is made with a seasoned, juicy chicken with a colorful salad, and tossed with an awesome creamy avocado dressing that tastes just like guacamole. Avocados are cholesterol free and full of nutrition – we need to get MORE in our diet!

Chicken Salad with Avocado Dressing, with corn, tomatoes, onion and lettuce.
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Gasp, shock horror, I’m finally posting a salad! Long overdue….so much for my New Years’ resolution to post more green things here on RecipeTin Eats.

Can I be honest? I’ve made and photographed a handful of salads….salads with oomph, not wimpy ones. I mean salads that are healthy but still truly satisfying to have as meals.

I write up the recipe and even schedule it to publish….then I get distracted by something I’m even more excited about. Like that Baked Chinese Sesame Chicken, I shared a couple of weeks ago. I had the slot reserved for a Buffalo Chicken Salad, but it got bumped at the last minute because I made the Sesame Chicken the day before and I got overly excited about it.

Oops. So much for a professional editorial calendar. I could never run a proper magazine. Can you imagine?? Changing my mind at the last minute like that!

But today I’m sticking to my guns because Chicken Salad with Avocado Dressing is seriously worthy of having as a meal. And it all comes down to this – the creamy avocado dressing. 

Avocado dressing ingredients in food processor
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Beautiful ripe avocado and a handful of other ingredients to make a luscious avocado dressing that tastes like avocado.

More

I used to make an avocado dressing with buttermilk, using that to thin it out to a dressing consistency. But then one day my sister was around, and in her usual form, she opened the fridge and started poking around for things to eat. Spied a tub of avocado dressing, stuck her finger in for a taste, scrunched up her nose, and said “This doesn’t taste like avocado.”

In response to this, I instantly stuck my finger in for a taste, ready to argue….and realized….it didn’t. At least, not enough like avocado.

Buttermilk was the problem. The flavor was too intense, it overpowered the avocado. So I fixed my recipe. 

I make this salad with a tasty chicken which is seasoned for extra flavor. I think it is worth making a basic spice rub to flavor chicken for salads. Makes salads extra interesting!

Spiced chicken for Chicken Salad with Avocado Dressing
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And it’s carb free. And cheese free. Miracle of miracles! 

I promise to share more healthy, lower-calorie meals in 2016. My recipes aren’t typically cream/butter heavy unless it’s for a special treat. But I have a whole repertoire of lower-calorie, more nutrition-dense recipes.

I am seriously thinking about increasing my weekly recipe posts from 3 to 4 and making the extra recipe a healthy one.

What do you think? Do you want to see more healthy recipes here on RecipeTin Eats?

– Nagi x

PS That’s healthy…..without compromise! I can’t compromise flavor for calories…I just can’t. It’s not in my DNA!!!


Closeup of Chicken Salad with Avocado Dressing
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Chicken Salad with Avocado Dressing

 Prep: 15 mins

 Cook: 5 mins

 Total: 20 mins

 Salad

4.79 from 23 votes

Servings2

A scrumptious, healthy salad that’s satisfying enough to have as a meal. The star of this is the creamy avocado dressing – full of nutrients, and flavor and so delicious!

Related Post: Baked Beans And Banana Salad Recipe

Ingredients

AVOCADO DRESSING

  • ▢1/2 large or 1 small ripe avocado
  • ▢1 garlic clove, minced
  • ▢2 tbsp diced red onion
  • ▢1/4 cup cilantro, stems, and leaves, not packed in
  • ▢1/2 tbsp olive oil (optional)
  • ▢1 tbsp plain low-fat yogurt (I use Greek)
  • ▢3 tbsp lime juice
  • ▢3 – 5 tbsp low-fat milk
  • ▢1/4 tsp onion or garlic powder
  • ▢1/2 tsp salt
  • ▢Black pepper

CHICKEN

  • ▢5 – 7 oz / 250 – 300g chicken breast, skinless boneless (I had 1 large one)
  • ▢1 tbsp olive oil

SPICE RUB

  • ▢1 tsp smoked paprika
  • ▢1/4 tsp each onion powder, garlic powder, cayenne pepper, salt
  • ▢2 tbsp plain flour
  • ▢Black pepper

SALAD

  • ▢1/2 cup diced red onion
  • ▢1 corn, steamed, kernels cut off (or 3/4 cup cooked kernels)
  • ▢3/4 cup cherry tomatoes, halved or quartered
  • ▢5 cups chopped lettuce

Instructions

  • Avocado Dressing: Place the ingredients in a small food processor and whizz until smooth. Use MILK to adjust consistency, and adjust salt to taste. (Note 1)
  • Spice Rub: Combine ingredients and scatter on a plate.
  • Chicken: Slice into 4 – 5 thin steaks on the diagonal, then coat both sides with Spice Rub.
  • Cook Chicken: Heat oil in a large skillet over high heat. Add chicken and cook both sides until dark brown. Remove onto a plate and cover loosely with foil. Rest for 5 minutes then slice thickly.
  • Pile the salad ingredients onto a serving platter then place the chicken on the side.
  • Serve with Avocado Dressing.

Recipe Notes:

1. I like to puree it a lot so the cilantro/coriander becomes pureed into the dressing because it adds to the green color of the dressing. But you could puree it less so you have more specks of green in the dressing. It doesn’t affect the flavor, it’s just aesthetics!

This makes more dressing than you will need. It’s hard to make less. The leftovers are fantastic to use as a sauce for other proteins, use as a dip, or spread on toast! It thickens when you refrigerate it.

2. Nutrition per serving. Approximately 150 calories of this are attributable to the avocado dressing – and it assumes you use all of it, which you probably will not. So the chicken and salad are around 350 calories. Avocados are fairly high in calories BUT it is good fat. Remember that!!! 

NUTRITION INFORMATION:

Serving: 501gCalories: 505cal (25%)Carbohydrates: 32g (11%)Protein: 46.9g (94%)Fat: 22.7g (35%)Saturated Fat: 3.5g (22%)Cholesterol: 110mg (37%)Sodium: 767mg (33%)Potassium: 1165mg (33%)Fiber: 7.4g (31%)Sugar: 9.1g (10%)Vitamin A: 1350IU (27%)Vitamin C: 35.5mg (43%)Calcium: 120mg (12%)Iron: 7mg (39%)

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