Skillet Chicken with Charred Avocados

By Katecooks

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

Ingredients

• 1 tablespoon olive oil
• 4 (6-ounce) skinless, boneless chicken breast halves
• 1/2 teaspoon kosher salt, divided
• 1/2 teaspoon black pepper
• 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
• 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

Details

Servings 4
Cooking time 25mins
Adapted from myrecipes.com

Preparation

Step 1

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. Cook 3 minutes. Separate red onions into rings; toss with green onions. 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.