Guilt-Free Guacamole Chicken Melt: Carb Count Without Bread

Guacamole chicken melt is a low-carb, tasty, and healthy meal that can be prepared in less than 30 minutes. The dish is a perfect blend of Mexican flavors, with chicken breasts topped with guacamole and cheese. The chicken is seasoned with spices like paprika, cumin, and garlic salt, and cooked in butter and olive oil. The guacamole is made with avocado, tomatoes, onions, and lime juice, and is spread over the chicken before baking. This dish can be served with cauliflower rice, salad, or low-carb tortilla chips.

Guacamole chicken melt nutritional information

Guacamole chicken melt is a low-carbohydrate high-fat and high-protein meal. The nutritional information for this dish varies depending on the ingredients used and the quantities consumed. However, a typical serving size of one chicken breast with toppings contains approximately 378 to 501 calories.

Macronutrients

The dish provides a good balance of macronutrients, with a moderate amount of carbohydrates, ranging from 6 to 11 grams per serving. The protein content is significantly higher, with 32 to 47 grams, while the fat content is the highest, ranging from 25 to 30 grams.

Micronutrients

In terms of micronutrients, the guacamole chicken melt offers a good source of fibre, with 4 to 5 grams per serving. It also contains essential vitamins and minerals, including Vitamin A, Vitamin C, Calcium, Iron, and Potassium. The sodium content is relatively high, with values ranging from 386 to 1344 mg, depending on the recipe and the use of ingredients like bacon and garlic salt.

Variations

The nutritional profile of the guacamole chicken melt can be altered by making substitutions or additions to the recipe. For example, using chicken thigh fillets instead of breast meat can affect moisture and fat content. Adding bacon provides additional protein and fat, while serving the dish with Mexican rice or cauliflower rice will also impact the overall macronutrient balance.

How to make guacamole

Guacamole is a delicious dip that can be made in a variety of ways, depending on your taste preferences and dietary needs. Here is a step-by-step guide on how to make a simple and classic guacamole:

Ingredients:

• Ripe avocados
• Fresh lime juice and zest
• Red onion
• Fresh cilantro
• Jalapeño
• Ground cumin
• Sea salt

Optional Ingredients:

• Tomatoes: Add some colour, flavour, and texture to your guacamole.
• Garlic: For an extra kick of flavour.

Step 1: Prep the Ingredients

Peel and pit the avocados, and finely chop the onion, cilantro, and jalapeño. Zest the limes and squeeze out the juice.

Step 2: Combine and Mash

Place the avocados, onion, cilantro, lime zest, peppers, salt, and cumin (if using) in a large bowl. Squeeze in the lime juice. Use a fork or potato masher to mash the ingredients together, adjusting the consistency to your preference.

Step 3: Taste and Adjust

Give the guacamole a taste and add more salt or lime juice if needed. If you're using tomatoes, fold them in at this stage.

Step 4: Serve or Store

If serving immediately, transfer the guacamole to a serving bowl and enjoy! If storing for later, place the guacamole in an airtight container. To prevent browning, create a barrier by covering the surface with a thin layer of water, lemon juice, or lime juice. Seal the container and store in the refrigerator for up to two days.

Feel free to experiment with different ingredients and spices to make your guacamole unique! Enjoy your homemade guacamole with tortilla chips, tacos, or any other dish of your choice.

How to cook the chicken

To make a guacamole chicken melt without the bread, you'll need to cook the chicken on a stovetop. Here's a step-by-step guide:

Preparing the Chicken

Start by patting your chicken breasts or cutlets dry with a paper towel. Season the chicken generously with salt and pepper, and sprinkle paprika all over to add a smoky flavour. You can also add other spices like cumin, garlic salt, and Creole seasoning to enhance the flavour.

Cooking the Chicken

Add a generous amount of olive oil and/or butter to a large, sturdy skillet and place it over medium-high heat. You'll know the pan is hot enough when the butter begins to froth.

Arrange the chicken in a single layer in the skillet, ensuring they don't overlap. Depending on the thickness of your chicken, it should take about 3-4 minutes for the side touching the pan to brown.

After the chicken has browned on one side, flip it over and cook for another 3-4 minutes or until it is cooked through. You can check if the chicken is cooked by cutting into the thickest part of the meat to ensure it is no longer pink and the juices run clear. Alternatively, use a meat thermometer to check if the internal temperature has reached 165°F.

Once the chicken is cooked to your liking, turn off the heat or reduce it to low.

Assembling the Guacamole Chicken Melt

Now it's time to assemble your guacamole chicken melt! For each piece of chicken, spread about ⅓ cup of guacamole on top, being sure to cover the surface evenly. You can use store-bought guacamole or make your own by mashing an avocado and mixing it with chopped tomatoes, onions, lemon or lime juice, and salt.

Finally, sprinkle your cheese of choice over the guacamole. Cover the skillet with a lid and let the residual heat melt the cheese, which should take about 2-3 minutes. If the pan has cooled down too much, turn the heat on low for 1 minute to speed up the melting process.

Your guacamole chicken melt is now ready to serve! Enjoy it as-is or with sides like cauliflower rice, salad, or low-carb tortilla chips.

How to assemble the dish

To assemble a Guacamole Chicken Melt without bread, you'll first need to make the guacamole. Mash together one avocado, a chopped plum tomato, some chopped red or white onion, lemon or lime juice, and salt. You can add some cilantro if you like. If you're short on time, you can use store-bought guacamole.

Next, cook the chicken. Season the chicken breasts or cutlets with salt, pepper, and paprika. You can also add cumin and garlic salt, and Creole seasoning. Heat some olive oil and butter in a skillet over medium heat and place the chicken in a single layer in the skillet. Cook for 3-4 minutes without moving it, then flip and cook for another 3-4 minutes or until the chicken is cooked through.

Once the chicken is cooked, turn off the heat but leave the chicken in the pan. Top each piece of chicken with a generous portion of guacamole and sprinkle with cheese. A slice of Pepper Jack cheese is a popular choice, but you can use any cheese you like. You can also add some crispy bacon strips to each piece of chicken before sprinkling with cheese.

Finally, cover the pan and let the cheese melt. This should only take a few minutes. You can also put the skillet in the oven and broil for 1-2 minutes until the cheese is melted and bubbly. Serve and enjoy your Guacamole Chicken Melt!

Serving suggestions

Guacamole chicken melt is a low-carb, tasty, and healthy meal that can be served with a variety of sides.

If you're after a more indulgent option, you could add cooked bacon to the dish, placing it between the avocado layer and the cheese.

For a low-carb option, you could serve the melt with cauliflower rice, a salad, or low-carb tortilla chips. You could also try cilantro lime cauliflower rice, or Spanish rice to keep it grain-free.

If you don't mind adding some carbs to your meal, you could serve the guacamole chicken melt on a bed of Mexican rice. Alternatively, you could serve it with skillet Mexican street corn and refried beans.

For a refreshing option, you could pair the melt with an almond mango salad and detox water with cucumber and lemon.

Frequently asked questions