Grilled Chicken with Avocado

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Chicken and avocado in a sesame seed oil vinaigrette.

Sesame seed oil adds a pleasant nutty taste to this dish, but because of its full flavour, it is preferable not to overdo it.

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Preparation : 20 min Cooking : 10 min
440 calories/serving

Ingredients

1/4 red onions, thinly sliced 40 g
1 chicken breasts, boneless, skinless 300 g
1 tbsp lemon juice, freshly squeezed 1/2 lemon
20 g vegan cheese spread 4 tsp
1/4 tsp curry powder 1 g
1 1/2 tbsp rice vinegar 23 mL
2 tbsp olive oil 30 mL
1/2 tsp sesame seed oil 2.5 mL
1 avocados, diced 170 g
1 green onions/scallions, sliced
1 pinch salt
ground pepper to taste [optional]

Method

  1. Thinly slice the onion, then soak it in a small bowl filled with water and a few drops of vinegar. Set aside while preparing the rest of the salad or leave it overnight in the refrigerator. This makes the raw onion easier to digest and crispier.
  2. Preheat the grill or the broiler.
  3. In a bowl, mix well the "cheese", lemon juice and curry. Brush the chicken breasts with this mixture, then grill or broil 10 cm from the heat. Cook for about 10-12 min, turning them once. They are ready when the meat loses its pink colour. Take out of the oven, add salt and pepper, then slice into strips. Set aside.
  4. While the chicken is cooking, mix the rice vinegar, salt, pepper, avocado oil and sesame oil in a large bowl. Whisk using a fork until the vinaigrette is well emulsified. Drain the onion and add it to the bowl.
  5. Cut the avocados in half and remove the stone, then using a melon-baller, spoon out small balls and add them to the bowl. If a melon-baller is not available, simply dice the avocados.
  6. Add the chicken and sliced green onions, then toss delicately to coat well with the vinaigrette. Serve right away.

Observations

Avocados should be prepared and added to the salad at the very last minute to avoid darkening.

Nutrition Facts Table

per 1 serving (240 g)

Amount

% Daily Value

Calories

440

Fat

29 g

45 %

Saturated 5.3 g
+ Trans 0 g

27 %

Cholesterol

80 mg

Sodium

180 mg

7 %

Carbohydrate

11 g

4 %

Fibre

5 g

19 %

Sugars

2 g

Net Carbs

6 g

Protein

36 g

Vitamin A

5 %

Vitamin C

21 %

Calcium

3 %

Iron

14 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Folacin, Niacin, Pantothenic Acid, Phosphorus, Potassium, Vitamin B6, Vitamin E, Vitamin K
Good source of  :
Fibre, Magnesium, Vitamin B12, Zinc
Source of  :
Copper, Iron, Manganese, Vitamin B1, Vitamin B2, Vitamin C
Low  :
Sodium
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables ½
Meat and Alternatives 4
Fats 5
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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