California Rooster

For those who’re a fan of avocados and also you’re searching for a quick and straightforward recipe to spice issues up, I’ve obtained one thing for you!

The protein-rich seared hen on this recipe pairs completely with the contemporary flavors from the avocado, tomato and basil topping and is tremendous simple to customise and differ. It’s also possible to make it vegetarian by swapping out the hen for tempeh (directions included within the recipe).

Your physique breaks the fats you eat down into fatty acids for power, mobile construction, mind operate and responsiveness to hormonal signaling (1). Together with complete meals, wholesome sources of fats in your meals will assist your physique take up fats soluble nutritional vitamins (A, D, E, and Ok) like these present in greens and greens.

I included avocados on this recipe as a result of they’re an exquisite supply of wholesome fats which is able to make you’re feeling nourished and happy, particularly if you embody them with a serving of protein.

They’re wealthy in monounsaturated fatty acids (MUFA’s) which have been proven to decrease levels of cholesterol (2). Along with being an incredible supply of wholesome fats, avocados are excessive in fiber, wealthy in potassium, vitamin C and vitamin Ok (3) – all of which contribute to a powerful immune system.

You possibly can pair this dish with a inexperienced salad, rice, or quinoa or anything you want! I’d love to listen to any swaps or additions you make, so remember to depart me a remark beneath.

California Rooster

Yield: 2 servings

You’ll need: measuring cups and spoons, massive mixing bowl, small mixing bowl, cooking spoon, massive skillet, tongs, reducing board and knife

Key: T = Tablespoon; tsp = teaspoon


For the hen:
2 (5-6 oz) boneless skinless hen breasts (use 12 oz tempeh for a vegetarian model)
2 tsp olive oil
1 tsp Italian seasoning
1/2 tsp garlic powder
1/4 tsp sea salt
1/8 tsp black pepper

For the topping:
1 avocado, diced
1/2 cup cherry tomatoes, halved
2 T contemporary basil, chopped
1/2 lemon, juice of
1/4 tsp sea salt
1/8 tsp black pepper


  1. Place hen breasts in a big mixing bowl. Add olive oil and seasonings to the bowl and toss to mix. Cowl and marinate for as much as 1 hour within the fridge.
  2. Warmth a big skillet over medium-high warmth and coat it with oil. Sear the hen for 3-5 minutes on all sides, till cooked by.
  3. Whereas the hen is cooking, add all components for the topping to a small mixing bowl. Stir collectively till nicely mixed.
  4. Serve hen breasts with avocado topping.

Diet Details

Serving Dimension: 1

Servings per Recipe: 2

Energy per Serving: 339

Protein: 38

Carbohydrates: 10

Fats: 17

I hope you take pleasure in this recipe! Let me know within the feedback beneath if you happen to make it and the way it seems.

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  1. Calder,Philip C. “Useful Roles of Fatty Acids and Their Results on Human Well being”. JPEN. 2015. Internet.
  2. Grundy, S M. “Monounsaturated fatty acids and ldl cholesterol metabolism: implications for dietary suggestions”. The Journal of Diet. 1989. Internet.
  3. Dreher, Mark L and Davenport, Adrienne J. “Hass avocado composition and potential well being results”. Crucial Opinions in Meals Science and Diet. 2013. Internet.

The put up California Rooster appeared first on The Betty Rocker.


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