Crispy Avocado Oil Pan-Fried Chicken Cutlets
Tender chicken cutlets lightly coated in seasoned breadcrumbs and pan-fried to a perfect golden crisp in pure avocado oil. A high-protein, seed-oil-free version of a classic comfort food.
Prep
15 min
Cook
10 min
Total
25 min
Makes
2 servings
Created together. Shared with you.
Made by Danielle + Lila
Danielle created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
10 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Sheet pan · Whisk
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 9 steps complete
Next: Place the chicken cutlets between two sheets…
- 01
Place the chicken cutlets between two sheets…
Place the chicken cutlets between two sheets of plastic wrap and gently pound them to an even thickness of about 0.25 inch (0.6cm) using a meat mallet or the bottom of a heavy skillet.
Tap card to mark done - 02
Whisk the egg with 1 tablespoon of…
In a shallow dish, whisk the egg with 1 tablespoon of water until fully combined.
Look for: fully combined
Tap card to mark done - 03
Mix the bread crumbs
In a second shallow dish, mix the bread crumbs, garlic powder, onion powder, paprika, salt, and black pepper until the seasonings are distributed evenly.
Look for: the seasonings are distributed evenly
Tap card to mark done - 04
Dip each chicken cutlet into the egg…
Dip each chicken cutlet into the egg mixture, allowing any excess egg to drip back into the dish.
Tap card to mark done - 05
Press the chicken firmly into the bread…
Press the chicken firmly into the bread crumb mixture to create a light, even coat on both sides, shaking off any loose crumbs.
Tap card to mark done - 06
Heat the avocado oil in a large…
Heat the avocado oil in a large skillet over medium-high heat. To test readiness, drop a pinch of breadcrumbs into the oil; they should sizzle immediately.
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Place the cutlets in the hot skillet…
Place the cutlets in the hot skillet in a single layer. Sauté for 3 to 4 minutes on the first side until the underside turns a deep golden brown.
Look for: the underside turns a deep golden brown
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Flip carefully and sauté the second side…
Flip carefully and sauté the second side for another 3 minutes until golden brown and the internal temperature of the thickest part reaches 165°F (74°C).
Look for: golden brown and the internal temperature of the thickest part reaches 165°F (74°C)
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Transfer the cooked cutlets to a wire…
Transfer the cooked cutlets to a wire rack set over a baking sheet for 2 minutes to rest, allowing them to remain crispy rather than steam on a plate. Serve warm.
Allow: 2 minutes
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