A satisfying, high-protein meal featuring tender garlic-infused chicken breast served alongside a creamy avocado mash and a perfectly soft-boiled egg. A quick, nutritious, and balanced dish that's ready in about 20 minutes.
*A imagem é meramente ilustrativa e pode diferir da receita real (gerada por IA).*
Ingredientes
- 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
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Instruções
- 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.
Informações Nutricionais
Porque esta receita
This recipe is a powerhouse of nutrition, offering high-quality protein from chicken and eggs for muscle repair and satiety. Avocado provides heart-healthy monounsaturated fats and fiber, promoting digestive health and sustained energy.
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