Skillet Chicken with Seared Avocados

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Skillet Chicken with Seared AvocadosRecipe

Photo: Jennifer Causey; Styling: Lindsey Lower

The tiniest bit of sugar helps the avocado halves char in the pan, adding robust toasty flavor.

Serves 4 (serving size: 1 chicken breast half, 1 avocado half, 2 tablespoons sauce, and 2/3 cup onion mixture)

Ingredients

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1 tablespoon olive oil
4 (6-ounce) skinless, boneless chicken breast halves
1/2 teaspoon kosher salt, divided
1/2 teaspoon black pepper
1/2 teaspoon ground ancho chile powder
Cooking spray
2 small ripe avocados, halved and pitted
1/4 teaspoon sugar
2 medium red onions, peeled and cut into 1/4-inch-thick rings
4 green onions, trimmed
1 poblano pepper, sliced
3 tablespoons fresh lime juice
1 tablespoon lower-sodium soy sauce
1/3 cup reduced-fat sour cream
2 to 3 tablespoons water
8 cilantro sprigs
4 lime wedges
1 teaspoon aleppo or other coarse red pepper (optional)

Preparation

1. Preheat oven to 450°.

2. Heat a large cast-iron skillet over medium-high heat. Add oil to pan; swirl to coat. Sprinkle chicken with 1/4 teaspoon salt, black pepper, and chili powder. Add chicken to pan; cook 4 minutes. Turn chicken over; cook 1 minute. Remove chicken from pan (chicken will not be fully cooked).

3. Wipe pan clean with paper towels. Coat pan with cooking spray. Increase heat to high. Sprinkle avocados with sugar. Add avocados, cut side down, to pan; cook 2 minutes or until charred. Remove avocados from pan. Recoat pan with cooking spray. Add red onions; cook 3 minutes or until charred. Turn red onions; add green onions and poblano. Cook 3 minutes. Separate red onions into rings; toss with green onions and poblano. Stir in lime juice and soy sauce. Nestle chicken and avocados into onion mixture. Place pan in oven; bake at 450° for 7 minutes or until chicken is done.

4. Remove pan from oven. Combine sour cream and water in a small bowl until thinned to a saucy consistency. Drizzle sour cream mixture over chicken and avocados. Garnish with cilantro and lime wedges. Sprinkle with remaining 1/4 teaspoon salt and aleppo pepper, if desired.

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Created date

December 2015

Nutritional Information

Calories 417
Fat 21 g
Satfat 4.5 g
Monofat 11.1 g
Polyfat 2.4 g
Protein 40 g
Carbohydrate 19 g
Fiber 7 g
Cholesterol 119 mg
Iron 2 mg
Sodium 610 mg
Calcium 78 mg
Sugars 5 g
Est. Added Sugars 0 g