Good Mood Food #04 – Avocado


GMFood Avocado Chicken Casserole

Makes 8 servings

Prep: 25 minutes
Cook: 35 minutes

Shopping List:

  • 2 avocados
  • 100 gr or 7 tablespoons butter, divided
  • 15 ml or 1 tablespoon olive oil
  • 8 skinless, boneless chicken breast halves
  • 30 gr or ¼ cup all-purpose flour
  • 235 ml or 1 cup light cream
  • 235 ml or 1 cup chicken broth
  • 4 gr or ¾ teaspoon (kosher) salt
  • ½ gr or ¼ teaspoon freshly ground black pepper
  • 40 gr or ½ cup grated Parmesan cheese
  • 2 dashes hot pepper sauce
  • ½ gr or ½ teaspoon dried rosemary, crushed
  • ½ gr or ½ teaspoon dried basil
  • 290 gr or 3 cups sliced fresh mushrooms
  • 60 ml or ¼ cup sherry
  • 70 gr or ½ cup sliced almonds, toasted

avocado-largeTO MAKE:

  1. Preheat the oven to 180° C or 350° F.
  2. Melt one tablespoon of butter in large heavy skillet.
  3. Add olive oil and swirl together with the butter.
  4. Add chicken and saute until chicken pieces are browned and juices run clear.
  5. Turn pieces to brown evenly while sauteing.
  6. Place chicken breasts in 9×13 baking dish and set aside.
  7. Melt 4 tablespoons of butter until foamy.
  8. Stir in flour, and cook for three minutes, stirring constantly.
  9. Slowly add cream and chicken broth.
  10. Continue stirring and cooking until smooth and thickened.
  11. Season sauce with (kosher) salt, freshly ground black pepper, Parmesan cheese, hot pepper sauce and herbs.
  12. Set aside.
  13. Saute mushrooms in remaining two tablespoons of butter.
  14. Add sherry and cook until reduced.
  15. Place mushrooms over the chicken.
  16. Pour the sauce over the chicken and mushrooms.
  17. Bake uncovered for 25 minutes, then sprinkle with almonds, and return to oven for 10 minutes.
  18. Peel and slice avocados lengthwise and place over chicken before serving.

Note 1: To cut some of the calories, use half-and-half instead of cream. Same can be said of the butter by using a substitute.

Note 2: Serve with fresh roasted red pepper brown rice.


Amount Per Serving
Calories: 458
Total Fat: 30.2g
Cholesterol: 111mg
Sodium: 589mg
Total Carbohydrates: 13.1g
Dietary Fiber: 4.9g
Protein: 34.7g

Gastric Bypass, Gastric Sleeve and Lap-band [WLS] persons can eat only half a serving max !

PDF of this recipe: 20150312-GMF-Avocado-Chicken-Casserole

Number 4 of the 20 Healthiest Foods on Earth
If you’re not already a fan of avocado, you should try adding more of it into your life. It tends to be one of the more expensive items in the produce section, especially if you go the organic route. It can also be a little tricky to pick the right ones and then consume them before they go bad. But you don’t have to eat them every day in order to benefit from them. Adding one or two a week to your diet would be a great start, and would keep costs down.

One of the most referenced benefits of avocado is their amounts of healthy monounsaturated fat. It’s interesting that this is a high-fat fruit, as most of them are very low fat or fat free. These fats actually help you to lose fat, if that’s what you’re trying to do. They also help you to feel fuller longer, and are not the same sort of fats found in a cheeseburger. The carotenoid levels help with eye health, and avocados in general will help stabilize your blood glucose levels so you don’t hit dangerous peaks and valleys.

Vitamin Breakdown per 100g – Raw
Monounsaturated fat – 10g – This means roughly 10% of the avocado is healthy fat!
Vitamin B6 – 16% of what you need daily for proper metabolism.
Folate – 22% of your daily requirement, for heart disease prevention.

PDF of these 20-Healthiest-Foods-on-Earth


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