Garlic Chicken with Avocado Mash and Soft-Boiled Egg

Some meals are simple, yet still manage to feel indulgent and nourishing at the same time. This garlic chicken with avocado mash and soft-boiled egg is one of those dishes—quick to prepare, flavorful, and balanced in all the right ways.

With tender, golden chicken breast infused with garlic, creamy avocado mash brightened with lemon, and the richness of a perfectly jammy egg, this recipe is a complete plate that works for lunch, dinner, or even a post-workout meal.

Best of all, it comes together in just about 20 minutes, making it ideal for busy weeknights or whenever you want a wholesome, protein-packed dish without the fuss.

Ingredients

• 150g chicken breast
• 1 large egg
• 1 small avocado (about 100g)
• 1 clove garlic, minced
• 5ml olive oil
• 5ml lemon juice
• Salt and freshly ground black pepper to taste

Instructions

1. Bring a small pot of water to a boil. Gently lower the egg into the water and cook for 6-7 minutes for a soft, jammy yolk. Immediately transfer to a bowl of ice water to stop the cooking.
2. While the egg cooks, season the chicken breast on both sides with salt, pepper, and the minced garlic.
3. Heat the olive oil in a skillet or pan over medium-high heat. Cook the chicken for 5-7 minutes per side, or until golden brown and cooked through (internal temperature reaches 75°C). Let it rest for 2-3 minutes before slicing.
4. In a small bowl, mash the avocado flesh with the lemon juice, a pinch of salt, and pepper until it reaches your desired consistency.
5. To serve, spread the avocado mash on a plate. Top with the sliced garlic chicken, and place the peeled, soft-boiled egg alongside. Season the egg with a final pinch of salt and pepper if desired.

Tips & Substitutions

• Make it spicy: Add a pinch of chili flakes or cayenne pepper to the chicken seasoning for a kick.
• Swap the protein: Turkey breast, salmon, or even tofu can work well as alternatives to chicken.
• Meal prep friendly: Cook extra chicken and eggs ahead of time—just mash the avocado fresh before serving to keep it vibrant.

Nutrition

Approximate per serving:

• Calories: 530
• Fat: 31g
• Carbs: 9g
• Fiber: 7g
• Protein: 51g

Related Recipe

See the original recipe: "Garlic Chicken with Avocado Mash and Soft-Boiled Egg"

This garlic chicken with avocado mash and soft-boiled egg is proof that healthy food can also be deeply satisfying. Quick, versatile, and packed with flavor, it’s a recipe worth adding to your weekly rotation. Give it a try, and don’t forget to share your delicious results!