Chicken Breast with Avocado, Bell Peppers and Cilantro

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Chicken Breast with Avocado, Bell Peppers and Cilantro
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Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 35 min.
Ready in
Calories:
539
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie539 cal.(26 %)
Protein53 g(54 %)
Fat27 g(23 %)
Carbohydrates20 g(13 %)
Sugar added5 g(20 %)
Roughage10.9 g(36 %)
Vitamin A0.5 mg(63 %)
Vitamin D0.1 μg(1 %)
Vitamin E10.9 mg(91 %)
Vitamin K60.6 μg(101 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin33.6 mg(280 %)
Vitamin B₆2.1 mg(150 %)
Folate215 μg(72 %)
Pantothenic acid2.6 mg(43 %)
Biotin15.8 μg(35 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C317 mg(334 %)
Potassium1,857 mg(46 %)
Calcium89 mg(9 %)
Magnesium121 mg(40 %)
Iron4.4 mg(29 %)
Iodine8 μg(4 %)
Zinc3.3 mg(41 %)
Saturated fatty acids8.5 g
Uric acid401 mg
Cholesterol144 mg
Complete sugar18 g

Ingredients

for
4
Ingredients
5 shallots
2 garlic cloves
2 red Bell pepper
2 yellow Bell pepper
1 orange Bell pepper
5 Tomatoes
2 Tbsps clarified butter
2 tsps brown sugar
2 tsps White vinegar
salt
peppers
1 tsp sweet ground paprika
2 generous pinches Ras el hanout (Arabic spice mix)
4 Chicken breasts (each about 120 grams)
2 Tbsps Canola oil
2 Avocados
cilantro (for garnish)
How healthy are the main ingredients?
sugarshallotgarlic cloveTomatosaltChicken breast

Preparation steps

1.

Peel the shallots, halve and cut into strips. Peel the garlic and coarsely chop. Rinse, trim and cut the bell peppers into strips. Rinse, trim and cut the tomatoes into thin columns.

2.

Heat the butter in a frying pan and saute the shallots and garlic until soft. Sprinkle with the sugar, caramelize while stirring and add the bell peppers and tomatoes. Deglaze with the vinegar and 100 ml (approximately 1/2 cup) of water. Season with salt and pepper, and sprinkle with the paprika and the Ras el Hanout. Simmer on a low temperature for about 10 minutes, stirring occasionally .

3.

In the meantime, rinse the chicken breasts and pat dry with paper towels. Cut the meat into thin medallions. Heat the canola oil in a pan and cook the pieces of meat on each side for about 2 minutes. Season with salt and pepper.

4.

Cut the avocados in half, remove the pits and dice the flesh. Mix in with the chicken and add the bell peppers and tomatoes. Serve in soup plates and garnish with cilantro leaves.

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