Chicken Con Avocado

  • 30min
  • 4
  • 493 kcal
  • Intermediate
  • Ketogenic, Paleo, High Protein

Per 387 g contains

493 kcal 2064 kj
24%
23 g
32%
4.9 g
24%
7.1 g
7%
0.3 g
4%

of an adult's recommended intake.
Typical energy values per 100g: 533kj/128kcal

An original twist on a classic dish that's sure to have you coming back for seconds.

This Mexican-inspired meal is a dream for avocado lovers. Perfect as a simple mid-week dinner.

Ingredients

  • Rapeseed oil
    4 sprays
  • Chicken breasts (3)
    525g 18.5oz
  • Red onion, diced (medium)
    1
  • Chopped tomatoes (tinned)
    400g 14oz
  • Red chilli, deseeded and chopped
    1
  • Red kidney beans, drained and rinsed
    400g 14oz
  • Cumin seeds
    1tsp
  • Chilli powder
    1tsp
  • Chilli flakes
    1tsp
  • Avocado, de-stoned and skinned (large)
    2
Show all

Cooking Method

  1. Place a large pan over a medium heat and add two sprays of oil.
  2. Once heated, add in the chicken and heat over a medium heat for 4-5 minutes or until cooked through. Drain the juices and set aside.
  3. To make the chilli sauce; in another pan add two sprays oil and heat to a medium temperature.
  4. Add the onion and cook for 3-4 minutes, stirring regularly. Add the chopped tomatoes, chilli, kidney beans, cumin seeds, chilli powder and chilli flakes and cook for a further 2-3 minutes, stirring well to combine.
  5. Add the chicken pieces into the chilli sauce and simmer for a further 6-8 minutes.
  6. Meanwhile, add the avocado into a bowl and mash well with a fork.
  7. Remove the chilli chicken from the heat, and serve with a dollop of smashed avocado.
  8. Season with some extra chilli flakes and enjoy!

Nutritional Information

Typical Valuesper 100gper 387g serving
Energy
128 kcal
533 kj
493 kcal
2064 kj
Fat
of which saturates
5.9 g
1.3 g
23 g
4.9 g
Carbohydrate
of which sugars
4.5 g
1.8 g
18 g
7.1 g
Fibre2.8 g
10.7 g
Protein13 g
50 g
Salt0.1 g
0.3 g

Avocado

Creamy mashed avocado combines perfectly with the spicy chilli chicken and provides a range of health benefits. Avocados are classed a high-fat food but the type of fat is heart-healthy monounsaturated fat (MUFA). Studies have found that replacing saturated fat with unsaturated fat such as MUFA has cardioprotective effects.

Other benefits of avocado are that they do not contain any cholesterol or salt. They are rich in vitamins and minerals (particularly vitamin K, folate, vitamin C and potassium). Potassium intake has been shown to help to lower blood pressure, a risk factor for cardiovascular events.

Chicken

Whilst red meat is important in the diet to provide a rich iron source, it is well known that red meat is generally higher in saturated fat than leaner cuts of meat such as chicken. Top tip: choose leaner cuts such as the breast and remove skin and visible fat before cooking.

Herbs and spices

Choosing herbs and spices to flavour your meal rather than ready-to-use sauce jars is a simple way of reducing calorie, fat and salt intake. Reducing daily intake of fat and salt can have a beneficial effect on blood pressure, and on blood lipid and cholesterol levels, which may all reduce risk of poor heart health or related diseases.

How your diet affects your heart

I'm 35 I have an aortic bicuspid valve which is a congenital heart defect. I have developed aortic stenosis as a result. I thought the valve was getting severe because I have a lot of symptoms. Chest...

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