Who doesn’t love to eat avocadoes? Everyone loves guacamole but there’s actually more to it than meets the eye. There’s a misconception that avocadoes are high in fat and cholesterol content but the fats that this fruit has are actually the monounsaturated fats or good fats and it even contains minerals, fiber, and vitamins. So why not try the following recipes this week?
1. Cool Southwestern Salad with Corn and Avocado
This salad combines pinto beans that are rich in protein, buttery avocado, and fresh summer corn. It’s a dish that will fill your belly up and has calorie content below 500.
• 2 small heads of romaine lettuce, torn into bite sizes (about 12 cups)
• 1 (15 oz) can of pinto beans, drained then rinsed
• 1 ½ cups of fresh corn kernels or about 3 ears
• 1 avocado, chopped
• ½ red onion, sliced thinly
• ½ cup of fresh cilantro sprigs
• 2 tablespoons of extra virgin olive oil
• 3 tablespoons of fresh lime juice
• ½ teaspoon of ground cumin
• ¾ teaspoon of sat
• ¼ teaspoon of pepper
• ½ (9 oz) bag of baked tortilla chips, this can be optional
• In a large bowl, combine the lettuce and the next five ingredients all the way to cilantro.
• Get a small bowl and whisk together the next 4 ingredients all the way through pepper and oil. Drizzle this mixture over your salad then toss. You can serve it with chips if you like.
2. Cilantro-Lime Shrimp Tacos
The mayonnaise or cheese-based sauces are replaced by the creamy texture of the avocado. Compared to the saturated fats found in the sauces, the monounsaturated fats found in avocadoes can actually help you stay slim.
• ¾ lb of medium shrimp, peeled and deveined then cooked
• ¼ cup of scallions, sliced
• ¼ teaspoon of black pepper, freshly ground
• ¼ cup of fresh cilantro, chopped
• 8 (6 inch)flour tortillas
• Lime wedges
• 1 (15 oz) can of black beans, rinsed then drained
• 1 medium sized avocado, peeled and diced
• ½ cup of bottled salsa verde
• 2 tablespoons of fresh lime juice
• 1 ¼ cups of red bell pepper, cut into ¼ inch strips
• Fresh cilantro, chopped and used for garnish
• Combine beans, avocado, scallions, and shrimp. Use pepper to season. In a different bowl, stir lime juice, salsa, and cilantro together. Toss the shrimp mixture with ¼ cup of your salsa mixture.
• Arrange the tortillas on a plate that is microwave-safe in 2 batches. Put a paper towel that is damp over the tortillas and microwave them on high for about half a minute.
• Arrange 3 to 4 pepper strips in the middle of each tortilla then top with ½ cup of the bean-and-shrimp mixture. Drizzle 1 tablespoon of your salsa verde mixture over each of the tacos. You can serve with cilantro and lime wedges.
3. Zucchini and Avocado Soup with Cucumber Salsa
This soup has a smooth texture not to mention a delicious taste that has a little kick to it from the green onions and cumin. What’s more, the vegetables included make this an appetizer packed with powerful antioxidants.
• 3 cups of zucchini, chopped (around 2 medium sized zucchini)
• 1 (14 oz) can of vegetable broth like Swanson
• 1 tablespoon of fresh cilantro, chopped
• ½ teaspoon of salt, divided
• ¾ cup of low-fat buttermilk
• ¼ teaspoon of ground cumin
• ¾ cup of peeled avocado, diced (1 medium sized avocado)
• 3 tablespoons of fresh lime juice, divided
• 1 ¼ cups of peeled and seeded cucumber, diced (1 large cucumber)
• ½ cup of green onions, sliced thinly and divided
• Get a large saucepan and combine broth, ¼ cup of green onions, and zucchini. Bring them to a boil. Cover the pan and reduce the heat to simmer the mixture around 5 to 7 minutes or until the zucchini becomes tender. Remove the pan from the heat and let it cool for half an hour.
• While waiting for the zucchini mixture to cool down, get a small bowl and combine cucumber, 1 tablespoon of lime juice, ¼ cup of green onions, cilantro, and ¼ teaspoon of salt. Toss the ingredients well. Cover the bowl then chill.
• In a blender, add ¼ teaspoon of salt, 2 tablespoons of lime juice, avocado, cumin, zucchini mixture, and buttermilk. Process them until smooth. Cover and leave it to chill for 2 hours. Pour the soup into serving bowls and top with your cucumber salsa. Serve them chilled.
4. Grilled Chicken Salad with Avocado and Mango
This salad is not only flavorful but is also low in calorie content. The subtle savory taste of the avocado combined with the tanginess of mango complete this light lunch. You can also get a kick from the mango-soy sauce dressing.
• 2 tablespoons of olive oil
• 2 tablespoons of mango chutney
• ¾ teaspoon of fresh ginger, peeled and grated
• Cooking spray
• 1 cup of mango, peeled and diced
• ¾ cup of avocado, peeled and diced
• 8 cups of mixed salad greens
• 4 (4 ounce) chicken breast halves, boneless and skinless
• 1 tablespoon of low-sodium soy sauce
• 2 tablespoons of fresh lime juice
• Prepare your grill.
• Get a small bowl and in it, combine juice, soy sauce, ginger, oil, and chutney. Put the chicken breasts on a large plate and spoon 2 tablespoons of the oil mixture over your chicken. Keep the rest for your salad. Turn the chicken to coat them properly and let them stand for about 5 minutes.
• Coat the grill rack with cooking spray then place the chicken on the grill. Grill them for 4 minutes on both sides or until the chicken is thoroughly done. Brush the chicken with oil mixture from your plate before you turn them. Slice the chicken crosswise and into strips.
• Get 4 serving plates and arrange the mango, greens, and avocado. Arrange the chicken on top of the greens then drizzle the remaining dressing over the salads.
5. ALT (Avocado, Lettuce, and Tomato) Sandwiches
This is the vegetarian version of BLT which makes it a light but rich lunch. The fats from the avocado are not only good for your heart but also give that creamy texture.
• 2 tablespoons of mayonnaise, fat-free
• 4 large leaves of Boston lettuce or romaine
• 1 avocado, peeled and sliced
• 4 (.77 ounces) slices of Swiss cheese, reduced-sodium and reduced-fat
• 8 (1 ounce) slices of whole-grain bread with flaxseed, toasted
• 1 large ripe tomato sliced thinly
• 12 very thin cucumber slices
• Spread mayonnaise on the bread slices.
• Layer 4 bread slices with 1 slice of tomato, 3 slices of cucumber, 1 slice of cheese, 1 lettuce leaf, and 1 slice of avocado. Top them with the remaining bread slices then cut them in half diagonally.