Chicken Breast With California Avocado Risotto--5 A Day Recipe
Estimated Nutrition (whole recipe, rough)
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Avocado | 1 medium (150g) | 240 |
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Green Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Capers | 1 tbsp (9g) drained | 2 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 Tbsp Olive Oil
- 2 Cups Fresh green bell pepper, diced
- ½ Cup Frozen corn
- 1 ½ Cups Fresh tomato, diced
- 4 Cups White rice, cooked
- ¾ Cup Fresh basil, chopped
- ½ medium California avocado, diced
- Chicken:
- 1 Tbsp Olive oil
- 6 (3 oz each) Boneless, skinless chicken breasts
- ½ Cup Capers
- ¾ Cup Fresh lemon juice
- ½ Cup Fresh parsley, chopped
- ½ medium California avocado, sliced
- =
Directions
Put olive oil in a skillet and over low heat, saute the green bell pepper, corn, and tomato for approximately 5 minutes.
Add the precooked white rice and basil.
Simmer for approximately 5 more minutes and set aside. Add the diced avocado.
Chicken Preparation:
Saute the chicken breasts in olive oil for approximately 5 minutes on each side over low heat.
Remove chicken from skillet and set aside. In the same skillet saute the capers for approximately 1 minute.
Remove from heat and add lemon juice and parsley.
To serve, place the risotto mixture on plate and top with chicken breast.
Pour the caper and lemon juice mixture over the chicken and rice.
Garnish with the California avocado slices.