Chicken Cutlets Topped with Turkey Bacon and Avocado

High in protein and flavor.

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Chicken Cutlets Topped wih Turkey Bacon and AvocadoWith a high-quality hard-anodized nonstick skillet, you can brown chicken with a minimum of hot oil. Here's how: Preheat the pan and add the oil, then spread with a silicone brush. Let it heat for 1 minute before adding the chicken.

Serves: 4
Prep:    7min
Cook:   13min
Total:   20min
              
Ingredients

  • 1 Hass avocado
  • 1 small tomato, chopped
  • 1 tablespoon shredded fresh basil
  • 2 teaspoons fresh lemon juice
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 2 boneless, skinless chicken breast halves (8 ounces each)
  • 1 teaspoon organic canola oil
  • 2 slices natural turkey bacon, chopped
  • 2 tablespoons fat-free reduced-sodium chicken broth or water

 

Directions

1. Mash the avocado in a bowl with a fork. Add the tomato, basil, lemon juice, 1/8 teaspoon of the salt, and 1/8 teaspoon of the pepper. Stir to combine and set aside.

2. Cut each chicken breast in half horizontally by slicing parallel to the work surface. Pound lightly to an even thickness and season with the remaining 1/8 teaspoon salt and 1/8 teaspoon pepper.

3. Heat the oil in a large nonstick skillet over medium-high heat. Cook the chicken for 3 to 4 minutes per side, or until browned and cooked through. Transfer to a plate and set aside.

4. Reduce the heat to medium. Add the bacon and cook, stirring occasionally, for 4 to 5 minutes, or until the bacon is crisp. Transfer to a plate and set aside.

5. Return the skillet to medium heat. Add the broth and cook, scraping the bottom to incorporate any browned bits, until the mixture boils and reduces slightly. Serve the cutlets topped with the reserved avocado mixture and bacon bits. Drizzle with the pan juices.

Serving Suggestions

Serve with Smashed Potatoes Total meal: 443 calories

Nutritional Facts per serving

Calories               218.6 cal
Fat                       9.5 g
Saturated fat       1.7 g
Cholesterol          71.2 mg
Sodium                362.2 mg
Carbohydrates     4.2 g
Total sugars         0.7 g
Dietary fiber         2.7 g
Protein                 28.8 g

 

Healthy Recipe Courtesy of Rodale Recipe Finder

Photo: Con Poulos
 

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