Healthy Eating in September – Blackened Chicken with Avocado Salsa

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Add cholesterol-lowering vitamin E to your day with papaya, a bright yellow fruit that also contains magnesium and potassium, which have been shown to lower blood pressure. Eat half a papaya with a squirt of lime juice for breakfast, or chop up some papaya to make the zippy fresh salsa in this chicken dinner.


  • 4 skinless, boneless chicken breast halves (1¼ – 1½ lb total)
  • 2 teaspoons blackened steak seasoning
  • 1 tablespoon olive oil
  • 2 tablespoons rice vinegar
  • 2 tablespoons olive oil
  • 1/4 teaspoon ground cumin
  • 1/8 teaspoon salt
  • Dash ground black pepper
  • 1 avocado, halved, seeded, peeled, and chopped
  • 2/3 cup chopped fresh or refrigerated papaya
  • 1/3 cup chopped red sweet pepper
  • 1/4 cup chopped fresh cilantro


  • Preheat oven to 375 degrees Fahrenheit.
  • Lightly sprinkle both sides of chicken with blackened steak seasoning.
  • In a large ovenproof skillet heat the 1 tablespoon olive oil over medium heat. Add chicken; cook until browned, turning once.
  • Bake about 15 minutes or until chicken is no longer pink (170 degrees Fahrenheit)
  • Meanwhile, for salsa, in large bowl whisk rice vinegar, the 2 tablespoon olive oil, cumin, salt, and black pepper. Stir in avocado, papaya, sweet pepper, and chopped cilantro.
  • Serve with chicken

Makes 4 servings containing approximately:

232 calories
7 grams of carbs
17 grams of total fat
2 grams of sugar
513 milligrams of sodium
3 grams of fiber
82 milligrams of cholesterol
34 grams of protein

Click here to download this recipe as a pdf.

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