Mel Christensen

Mel Christensen

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Clean Chicken & Avocado Bake

Chicken Avocado bake

Creamy Chicken & Avocado Bake

*Gluten Free, Dairy Free, Nut Free, Egg Free



  • 3 tbsp. coconut oil
  • 1 kg boneless chicken thighs (breast strips could be used here too), cut into bite sized pieces
  • 2 heaped tbsp. tapioca flour
  • 1 cup coconut cream (I used full fat)
  • 1 cup chicken stock (home-made or salt reduced)
  • ¼ tsp. ground black pepper
  • 2 tsps hot sauce (I used ‘Cholula Chipotle’ but Tabasco would do)
  • 1 tsp. fresh rosemary, finely chopped
  • 1 tsp. dried basil
  • 300g button mushrooms, thinly sliced
  • ¼ cup dry sherry or white wine (optional – but it does add a lovely depth of flavour)
  • Olive oil cooking spray
  • 1 large eggplant
  • 2 small red capsicums
  • 2 small avocados, sliced



  1. Preheat the oven to 180C.
  2. To prepare eggplant; Slice into 1 ½ cm thick slices and spray both sides with olive oil spray. Place under hot grill until brown. Turn and repeat on other side. Remove to a bowl. Slice your capsicums half, remove core/seeds and place under grill, skins up, and grill until they are staring to appear burnt on top.  Remove these to the same bowl as the grilled eggplants. Cover tightly with cling wrap and stand for about 5 minutes.
  3. In a small saucepan, melt 2 tablespoons of coconut oil.  Stir in tapioca flour, and cook for three minutes, stirring constantly. Slowly add coconut cream and chicken broth. Continue stirring and cooking until smooth and thickened. Season sauce with black pepper and hot sauce.(TM – simply place tapioca flour and coconut oil into TM bowl and cook 2 mins/ 70C / Speed 3. Then add coconut cream, stock, hot sauce and pepper to your TM bowl and cook 7 min/90C/Speed 4.)   Set aside.
  4. Melt one tablespoon of coconut oil in large fry pan.  Add chicken and sauté until pieces are browned and juices run clear. Turn pieces to brown evenly while sautéing. Place chicken pieces in medium sized baking dish and set aside Reserve the pan with juices and oil.
  5. Remove cling wrap from the bowl with the now slightly cooled capsicums. The steam should have lifted the capsicum skins off slightly making it very easy for you to remove them by hand. Discard the skins and chop the capsicum into 2cm squares.  Cut grilled eggplant into thick strips. Place back into the bowl along with the chopped herbs and set aside.
  6. Sauté mushrooms in the oil that remains in the pan. Add sherry and cook until reduced. Place mushrooms over the chicken. Follow with a scattering of eggplant strips and capsicum pieces. Pour the white sauce over the chicken and vegetables. Bake uncovered for 25 – 30 minutes. Peel and slice avocados lengthwise and place over chicken before serving.
  7. Serve alone or with some steamed brown rice or quinoa.


Serves 4-6


Photo: I didn't think it was possible but I do believe I just made a wheat and dairy-free bechamel ... And it tastes ridiculously good! Cannot wait for dinner!!!