Chicken Breasts with California Avocado, Grapefruit and Herbs
Estimated Nutrition (whole recipe, rough)
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Avocado | 1 medium (150g) | 240 |
| Pasta | 1 cup cooked (140g) | 220 |
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Honey | 1 tbsp (21g) | 64 |
| Grapefruit Juice | 1/2 fruit (123g) | 52 |
| Grapefruit | 1/2 fruit (123g) | 52 |
| Onion | 1 medium (110g) | 44 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Tarragon | 1 tsp dried (0.5g) | 2 |
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
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- 4 boneless, skinless half-chicken breasts
- Paprika and white pepper
- 1 tsp olive oil
- 1 Cup reduced sodium chicken broth (fat free)
- ½ Cup grapefruit juice
- 2 Tbsp honey
- 1 small onion, sliced
- 1 large clove garlic, minced
- 1 Cup dry orzo (rice-shaped pasta) or rice, cooked (3 cups cooked)
- ½ tsp cornstarch
- 2 tsp each fresh tarragon and thyme leaves
- 1 California Avocado, seeded, peeled and sliced
- 1 small grapefruit, peeled and sectioned
- =
Directions
Rinse chicken breasts and pat dry; remove any excess fat. Lightly sprinkle chicken with paprika and pepper.
In large non-stick skillet, sprayed with no-stick cooking spray, heat oil.
Over medium-high heat, quickly brown chicken on both sides, about 5 minutes.
Add 3/4 cup broth, grapefruit juice, honey, onion and garlic; bring to a boil.
Reduce heat; cover and simmer for 10 - 12 minutes until chicken is tender.
Remove chicken and arrange on cooked orzo or rice; keep warm.
Combine cornstarch with remaining 1/4 cup broth; stir into skillet mixture. Add tarragon and thyme.
Cook, stirring until sauce thickens.
Add avocado and grapefruit; heat briefly. Salt to taste (optional).
Serve sauce over chicken and orzo or rice.