Mashed avocado with crispy chicken, pickled onions and tortillas

Discover a delicious twist on a classic with our recipe for Mashed Avocado with Crispy Chicken, Pickled Onions and Tortillas. Our homemade guacamole made from perfectly ripe avocados is generously spread over warm flatbreads, creating a creamy base for the star of the dish – Southern-style fried chicken goujons. These crunchy delights are full of flavor and pair perfectly with the tangy sweetness of our homemade pickled onions. Wrapped in tortillas, this dish is a perfect combination of textures and flavors that will leave you wanting more.

Ingredients

  • 2 large, very ripe avocados
  • Juice 1 lemon
  • 8 soft tortillas with seeds or your favorite flatbreads, warmed
  • small bunch of coriander for serving
  • 1 large red onion, sliced ​​very thinly
  • 100 ml red wine vinegar
  • 4 tbsp powdered sugar
  • 4 skinless chicken breasts, each cut into 3-4 thick strips
  • 284 ml buttermilk
  • 85g polenta or corn flour
  • 85g flour
  • 1 tbsp sesame seeds
  • 1 tbsp sweet paprika powder
  • ½ tsp cayenne pepper
  • 2 pinches ground cinnamon
  • 1 teaspoon garlic salt (or regular salt)
  • Sunflower oil, for deep frying

Preparation steps

  1. Mix the chicken strips with the buttermilk and refrigerate for about half a day.
  2. Mix all onion ingredients together, season with salt and set aside to marinate for at least 30 minutes or up to half a day.
  3. Mix polenta or cornmeal, flour, sesame seeds, paprika, cayenne pepper, cinnamon and garlic salt on a plate.
  4. Heat 2 cm sunflower oil in a deep frying pan (or a little more in a large wok) until a cube of bread browns in 1 minute.
  5. Remove the chicken from the buttermilk, add it to the flour mixture and stir well.
  6. Add about three chicken strips at a time to the oil and fry, turning, until golden brown on all sides and just cooked through.
  7. Drain the cooked chicken on paper towels while you fry the rest.
  8. Halve and stone each avocado, scrape the flesh into a bowl with the lemon juice and some spices and mash very roughly with the back of a spoon.
  9. Spread the avocado puree over the warm tortillas or flatbreads.
  10. Top the avocado with the crispy chicken, pickled onions and some cilantro.
  11. Roll up the tortillas or flatbreads to tuck in and enjoy!

Nutritional Information

kcalfatsaturatescarbohydratesSugarfiberproteinSalt
941 32g 8g 104g 29g 8g 45g 2g

Equipment and tools

To prepare this recipe you will need the following equipment and tools:

  • Knife
  • cutting board
  • Large mixing bowl
  • Spoon or fork for smashing avocados
  • Lemon squeezer or citrus press
  • Frying pan or frying pan
  • Tongs
  • Wire rack or paper towel to drain the chicken

Allergen information

This recipe contains the following allergens:

  • Gluten (from tortillas or flatbread)
  • Dairy products (from buttermilk)

Storage and leftovers

If there are any leftovers, you can store them in an airtight container in the refrigerator for up to 2 days. To reheat, warm the tortillas or flatbreads in a skillet or oven and reheat the chicken in a skillet until heated through. However, this dish is best enjoyed fresh.

The health benefits of mashed avocado with crispy chicken, pickled onions and tortillas

Avocado is a versatile and nutritious fruit that offers several health benefits. Paired with crispy chicken, pickled onions and tortillas, this recipe not only tastes delicious, but also provides the body with important nutrients. Let’s take a closer look at the health benefits of the ingredients used in this dish.

1. Avocado

Avocados are a rich source of healthy fats, especially monounsaturated fats. These fats may help improve heart health by lowering bad cholesterol and increasing good cholesterol. They are also rich in fiber, which aids digestion and helps control appetite. Avocados are rich in vitamins and minerals including potassium, vitamin K, vitamin E and vitamin C, which are important for maintaining overall health.

2. Lemon

Lemons contain high levels of vitamin C, which is essential for a healthy immune system. It also acts as an antioxidant, protecting the body from damage caused by harmful free radicals. In addition, lemons can aid digestion and promote weight loss due to their high fiber content.

3. Tortillas

Tortillas made from soft cored flatbreads are a great alternative to regular bread. They tend to contain fewer calories and carbohydrates, making them a healthier option. The seeds in the tortillas provide important nutrients such as protein, fiber and healthy fats.

4. Chicken

Chicken is a good source of lean protein, which is essential for the growth and repair of body tissues. It helps build and maintain muscle mass, supports a healthy immune system and provides the body with energy. Skinless chicken breast is a healthier choice because it contains less fat and fewer calories compared to skinless chicken breast.

5. Pickled onions

Onions are packed with antioxidants and contain compounds with anti-inflammatory and antimicrobial properties. Pickling onions in red wine vinegar and sugar adds a tangy flavor to the dish and helps preserve their health-promoting properties.

6. Buttermilk

In addition to adding a tangy flavor, buttermilk is a good source of probiotics that promote a healthy gut microbiome. It also contains important vitamins and minerals such as calcium, phosphorus and riboflavin.

7. Polenta or cornmeal

Polenta or corn flour is a gluten-free alternative to wheat flour. It is a good source of complex carbohydrates and fiber. It also contains essential minerals such as iron and magnesium, which contribute to overall health.

8. Sesame seeds

Sesame seeds are a nutritious addition to this dish as they are rich in healthy fats, protein and fiber. They are also a good source of minerals such as calcium, iron and zinc.

9. Sweet Paprika

Sweet peppers are a rich source of antioxidants, including vitamin C and carotenoids. It has anti-inflammatory properties and can help improve digestion and boost metabolism.

10. Cayenne pepper

Cayenne pepper contains a compound called capsaicin, which gives it its hot and spicy taste. This compound has been found to have several health benefits including pain relief, improved digestion and increased metabolism.

11. Cinnamon

Cinnamon is known for its anti-inflammatory and antioxidant properties. It can help improve blood sugar control, reduce the risk of heart disease, and lower cholesterol.

12. Sunflower oil

Sunflower oil is a good source of healthy fats, including monounsaturated and polyunsaturated fats. It is also rich in vitamin E, an antioxidant that helps protect cells from damage.

By combining these nutritious ingredients, “Smashed Avocado with Crispy Chicken, Pickled Onions & Tortillas” not only creates a flavorful dish but also offers various health benefits. It is a balanced meal that contains important nutrients and contributes to overall well-being.

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