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California Avocados Make Summer Barbecues Delicious and NutritiousEasy breezy summers call for light and refreshing meals that keep you and the kitchen cool, which means taking the cooking outdoors and firing up the grill for flavorful meals. With California avocados in peak season, you don't have to sacrifice taste for nutrition - you can have the best of both worlds for a satisfying summer cookout. This Smart News Release features multimedia. View the full release here: http://www.businesswire.com/news/home/20160714005355/en/ Registered Dietitian Michelle Dudash's Chicken Burgers with California Avocado & Mango Salsa (photo credit: California Avocado Commission) California avocados are a delicious ingredient for any summer meal. The popular fruit is a naturally nutritious superfood that contributes good fats to one's diet. It can act as a "nutrient booster" by enabling the body to absorb more fat-soluble nutrients, such as alpha- and beta-carotene, as well as lutein, in foods that are eaten with it. Locally and responsibly grown by California farmers, California avocados go from tree to market very quickly. California avocado growers put care into how their trees are nurtured, planted and harvested, to keep the land they grow on sustainable and fruitful for generations to come. The California Avocado Commission (CAC) partnered with registered dietitian, Cordon bleu chef and author of Clean Eating for Busy Families, Michelle Dudash, to develop two tasty and nutritious recipes featuring fresh California avocados to try at your next outdoor party. "I love to grill all summer long, keeping things light, while packed with flavor using seasonal local ingredients," said Dudash. "California avocados are one of my favorite summertime fruits because they add plant-based creaminess to dishes, while delivering good fats. California avocados are at peak season now through early fall, so I use them in every dish imaginable." Dudash's Grilled Chicken Burgers with California Avocado & Mango Salsa are delightful for a backyard barbecue, delivering taste and essential nutrients. This dish is a protein powerhouse, rich in vitamin C and fiber, and provides good source of potassium. Furthermore, California avocados are naturally sodium-free, cholesterol-free and sugar-free, making them a nutritious and tasty topper for any burger or grilled meat. For a low-carb option, she recommends slicing the chicken, serving in lettuce cups and sprinkling the avocado mango salsa on top. Pair Dudash's chicken burgers with her Quinoa Tabbouleh featuring California Avocados for a hearty, well-rounded meal. This salad is an excellent side dish option in lieu of the more traditional potato and macaroni salads, combining quinoa, tomatoes, parsley, olive oil and California avocados for a Mediterranean-like twist. Plus, it's cholesterol-free, low in sodium and a good source of Vitamin C, folate and fiber. "These two recipes can be meals in themselves, or brighten your traditional BBQ party spread," said Dudash. "They offer something for everyone and fit into a variety of diets." For these and even more great California avocado recipes for the grill, visit CaliforniaAvocado.com/bbq-grilling, and follow along on Facebook (News - Alert) at Facebook.com/CaliforniaAvocados, and on Twitter and Instagram at @CA_Avocados.
Grilled
Chicken Burgers with California Avocado & Mango Salsa Serves: 4
Prep Time: 30 minutes (plus at least 2 hours of marinating time) Ingredients Grilled Chicken Burgers
California Avocado & Mango Salsa
Instructions (Grilled Chicken Burgers)
Instructions (California Avocado & Mango Salsa)
Nutrition Information per serving: Calories 390; Total Fat 13 g (Sat 2 g, Trans 0 g, Poly 2 g, Mono 7 g); Cholesterol 95 mg; Sodium 510 mg; Potassium 550 mg; Total Carbohydrates 30 g; Dietary Fiber 8 g; Total Sugars 6 g; Protein 41 g; Vitamin A 357 (IU); Vitamin C 17 mg; Calcium 71 mg; Iron 2.6 mg; Vitamin D 6 (IU); Folate 66 mcg; Omega 3 Fatty Acid 0.3 g % Daily Value*: Vitamin A 8%; Vitamin C 30%; Calcium 8%; Iron 15% Nutrition Information Per Serving (California Avocado & Mango Salsa only): Calories 90; Total Fat 6 g (Sat 1 g, Trans 0 g, Poly 0.5 g, Mono 3.5 g); Cholesterol 0 mg; Sodium 50 mg; Potassium 240 mg; Total Carbohydrates 7 g; Dietary Fiber 3 g; Total Sugars 4 g; Protein <1 g; Vitamin A 328 (IU); Vitamin C 13 mg; Calcium 9 mg; Iron 0.3 mg; Vitamin D 0 (IU); Folate 45 mcg; Omega 3 Fatty Acid 0.1 g % Daily Value*: Vitamin A 6%; Vitamin C 20%; not a significant source of calcium or iron
Quinoa
Tabbouleh with California Avocados Serves: 10 (1/2 cup each)
Prep Time: 15 minutes Ingredients
Instructions
Nutrition Information per serving: Calories 140; Total Fat 8 g (Sat 1 g, Trans 0 g, Poly 1.5 g, Mono 5 g); Cholesterol 0 mg; Sodium 75 mg; Potassium 300 mg; Total Carbohydrates 14 g; Dietary Fiber 3 g; Total Sugars <1 g; Protein 3 g; Vitamin A 179 (IU); Vitamin C 8 mg; Calcium 17 mg; Iron 1.1 mg; Vitamin D 0 (IU); Folate 59 mcg; Omega 3 Fatty Acid 0.1 g % Daily Value*: Vitamin A 4%; Vitamin C 15%; Calcium 0%; Iron 6% *Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs. Note: Large avocados are recommended for these recipes. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.
About the California Avocado Commission
View source version on businesswire.com: http://www.businesswire.com/news/home/20160714005355/en/ |