PINTO BEAN & AVACADO DIP

PINTO BEAN AND AVOCADO DIP

Preparation time: 1 hour 15 minutes
Number of servings: 12

Ingredients
1 can (15 oz), pinto beans, rinsed, drained
3/4 cup, onion, finely chopped
2 garlic cloves
1/2 jalapeno chili, seeds and veins discarded, minced
3 Tbsp, cilantro, finely chopped
1 large tomato, chopped
1/2 medium avocado, peeled, pitted, and chopped
baked tortilla chips


Directions
Process beans in food processor or blender until smooth; add onion, garlic, chili, and cilantro.

Process until blended.

Mix in tomato and avocado.

Refrigerate 1-2 hours, serve with baked tortilla chips.

Nutrition Facts
Amount Per Serving: Serving size 1/12 recipe
Calories 50; 

Calories from Fat 15

Sodium 70mg; Total 

Carbohydrate 7g; 

Dietary Fiber 3g ; 

Sugars 1g; 

Protein 2g; 

Carbohydrates: 0; 

Meat: 0; 

Fruit: 0; 

Vegetable: 0; 

Milk: 0; 

Fat: 0; 

Other: 0

AVACADO GREEN ONION DIP

AVOCADO GREEN ONION PARTY DIP

Makes 7 servings
Each serving equals one 5 A Day serving

Ingredients
1/2 medium avocado, seeded and peeled
1 cup low fat cottage cheese
3/4 cup plain, non-fat yogurt
1/2 cup green onions, sliced
1/4 cup carrots, shredded
1 Tbsp fresh lemon juice
1/4 cup non-fat mayonnaise
2 cups broccoli florets
1 cup cucumber slices
28 melba toast rounds

Dice avocado into small pieces, toss with lemon juice and set aside. In food processor or blender, blend cottage cheese, yogurt and mayonnaise until smooth. Add cottage cheese mixture to avocado, gently stirring in onions and carrots. Cover and chill. Serve with vegetable crudités and melba toast rounds, allowing 1/2 cup vegetables, 4 melba toast rounds and 8 Tbsp dip per serving.

Nutritional analysis per serving: 

Calories 90, 

Protein 6g, 

Fat 3g, 

Cholesterol 3mg, 

Carbohydrates 11g, 

Fiber 2g, 

Sodium 255mg.

GRILLED BEEF & AVACADO SALAD W/ CILANTRO-LIME VINAIGRETTE

Grilled Beef and Avocado Salad With Cilantro-Lime Vinaigrette

Prep Time: 20 mins

Cook Time: 17 mins

Total Time: 37 mins

Ingredients

• 12 ounce(s) beef, flank steak
• 1/2 cup(s) dressing, Italian, reduced calorie
• 1/2 teaspoon lime peel
• 1/4 cup(s) lime juice
• 2 tablespoon cilantro
• 1/4 cup(s) onion(s), chopped
• 1/4 teaspoon salt
• 1/4 teaspoon pepper, black ground
• 6 cup(s) lettuce, mixed greens
• 2 small tomato(es), red or yellow, cut into wedges
• 1 small avocado, halved, seeded, peeled and sliced

Recipe Tip:

Marinate 24 hours.

Preparation

1. Score both sides of steak in a diamond pattern by making shallow diagonal cuts at 1-inch intervals. Place steak in a resealable plastic bag set in a shallow dish. Set aside.

2. In a screw-top jar, combine salad dressing, lime peel, lime juice, and cilantro. Cover and shake well. Pour half of the salad dressing mixture into a small bowl; cover and chill until serving time. Add onion to remaining salad dressing mixture in jar. Cover and shake well; pour mixture over steak in bag. Seal bag; turn to coat steak. Marinate in the refrigerator for 24 hours, turning bag occasionally.

3. Drain beef, discarding marinade. Sprinkle with salt and pepper. Grill steak on the rack of an uncovered grill directly over medium coals for 17 to 21 minutes for medium doneness (160°F), turning once. [Or place steak on the unheated rack of a broiler pan. Broil 3 to 4 inches from the heat for 15 to 18 minutes for medium doneness (160°F), turning once.]

4. To serve, thinly slice beef across grain. Arrange salad greens, tomatoes, and avocado on 4 salad plates. Top with beef. Drizzle reserved dressing over individual salads.

Nutritional Info (Per serving):

Calories: 164, 

Saturated Fat: 3g, 

Sodium: 477mg, 

Dietary Fiber: 2g, 

Total Fat: 7g, 

Carbs: 6g, 

Cholesterol: 35mg, 

Protein: 20g

Exchanges: 

Vegetable: 1,

Lean Meat: 2.5, 

Fat: 1

Carb Choices: 0.5

PAPAYA-AVACADO SALAD

Papaya-Avocado Salad

Prep Time: 10 mins

Total Time: 10 mins

Ingredients

• 1 medium papaya, diced
• 1 medium avocado, diced
• 3/4 cup(s) jicama, diced
• 2 tablespoon nuts, walnuts, chopped, toasted
• 2 tablespoon dressing, raspberry vinaigrette, low-fat

Preparation

Toss papaya, avocado, jicama, walnuts and raspberry vinaigrette in a medium bowl.

Nutritional Info (Per serving):

Calories: 116, 

Saturated Fat: 1g, 

Sodium: 23mg, 

Dietary Fiber: 5g, 

Total Fat: 8g, 

Carbs: 11g, 

Cholesterol: 0mg, 

Protein: 2g

Carb Choices: 0.5

AVACADO DEVILED EGGS

Avocado Deviled Eggs

 

Gorgeous and creamy.... these appetizers will be a hit wherever you serve them. Full of protein and good-for-you avocados they are the perfect lunch for us! Make these within an hour of serving, as the avocados may turn dark.

6 hard boiled eggs
1 medium avocado, small diced
3 tablespoons mayonnaise
2 teaspoons freshly squeezed lemon juice
1/8 teaspoon garlic powder
1/8 teaspoon cayenne pepper, or to taste
1/8 teaspoon Splenda
Salt to taste

Cut boiled eggs in half lengthwise and carefully scoop out yolks. Mash yolks with a fork. Stir in diced avocados, mayonnaise, lemon juice, garlic powder, cayenne pepper, Splenda and salt to taste. Fill egg whites with yolk mixture and place on a serving plate. Sprinkle with cayenne or fresh, chopped parsley.

Makes 12 servings.

Per Serving: (1 half egg)
Calories 90;
Protein 4 g;
Fat 6 g;
Carbs 1 g;
Sugar 0 g;
Sodium 75 mg

CHILLED CUCUMBER AVACADO SOUP

Chilled Cucumber Avocado Soup
This chilled creamy soup is great for hot days. It is filling and very low in calories. Perfect for a light lunch or as a dinner starter.

INGREDIENTS
1 chilled cucumber
1 avocado
2 scallions, chopped
1/4 cup mint leaves, chopped (can be left out)
1/2 cup well-shaken buttermilk
1 1/2 cups cold water
salt and pepper to taste

DIRECTIONS
1) Cut cucumber into 3 equal pieces, then coarsely chop 2 of the cucumber pieces. Coarsely chop half of the avocado.

2) Blend together the chopped cucumber and avocado and the mint leaves, scallions, buttermilk, and water until smooth. Taste and season with salt and pepper as needed.

3) Chill soup, uncovered, 15 minutes.

4) Cut remaining cucumber and avocado in 1/4 inch pieces and stir into soup.

Number of Servings: 4

Nutritional Info

Amount Per Serving:

Calories: 92.5

Total Fat:	7g
Total Carbs:	6.7g
Dietary Fiber:	3.5mg
Protein:	2.3g

BLT & MORE SALAD

BLT-and-More Salad

 

• 4 Servings
• Prep/Total Time: 20 min

20 20

Ingredients

• 1-1/2 cups yellow cherry tomatoes, halved
• 1-1/2 cups cherry tomatoes, halved
• 1/3 cup cubed avocado
• 2 bacon strips, cooked and crumbled
• 2 tablespoons fat-free sour cream
• 2 tablespoons fat-free mayonnaise
• 2 tablespoons fat-free milk
• 1 garlic clove, minced
• 1/2 teaspoon dill weed
• Dash each salt and pepper
• 1/3 cup crumbled goat cheese
• 2 tablespoons pine nuts
• 4 Bibb lettuce leaves

Directions

• In a small bowl, combine the tomatoes, avocado and bacon. In another small bowl, whisk the sour cream, mayonnaise, milk, garlic, dill, salt and pepper; pour over salad. Gently toss to coat. Sprinkle with cheese and pine nuts. Serve immediately in lettuce leaves. Yield: 4 servings.

Nutrition Facts: 3/4 cup equals 
129 calories, 
8 g fat (3 g saturated fat), 
17 mg cholesterol, 
236 mg sodium, 
10 g carbohydrate, 
3 g fiber, 
6 g protein.  

Diabetic Exchanges: 
1 high-fat meat, 
1 vegetable.

ITALIAN AVACADO & WALNUT SALAD

Italian Avocado and Walnut Salad

Preparation time: 10 min	Servings: 4
Cooking time: 0 min

Ingredients:

2 tbsp chopped walnuts

1/2 lb packaged salad

1/4 lb red leaf lettuce, shredded

1 avocado, pitted, peeled and diced

1/2 cup fat-free Italian dressing

1/2 cup seasoned croutons

2 tsp lemon juice

1/4 tsp salt (optional)

Cooking Directions:

Combine avocado and lemon juice in a salad bowl. Add lettuce and walnuts and toss. Combine remaining ingredients, except croutons, in a jar with a tight-fitting lid. Add pepper to taste. Shake vigorously. Pour dressing over salad and toss. Serve with croutons.

Nutrition Facts

Calories 130

% Calories From Fat 62.3%

Total Fat 9g

Saturated Fats 1.3g

Mono-unsaturated Fats 4.2g

Poly-unsaturated Fats 2.6g

Cholesterol 0.9mg

Sodium 550mg

Total Carbohydrates 12g

Dietary Fiber 4.4g

Sugar 3.8g

Protein 3.1g

AVACADO & GRAPEFRUIT SALAD

Avocado and Grapefruit Salad


Mixed salad greens, grapefruit, and avocado drizzled with a light raspberry vinaigrette.

Ingredients

8 cup fresh baby spinach , torn (and/or salad greens)
2 medium pink grapefruit , peeled and sectioned
1 fresh avocado , pitted, peeled, and sliced
2 tbsp vinegar (raspberry flavored)
2 tbsp avocado oil (or olive oil)
1 tbsp cold water
1 tsp sugar (or sugar substitute)
1/8 tsp salt

Directions 1 Arrange the mixed salad greens and/or spinach, grapefruit sections, and avocado slices on a large serving platter or six individual salad plates.
2 Whisk together vinegar, avocado or olive oil, water, sugar, and salt in a small bowl for dressing. Drizzle over the salad.

Nutrition Facts
Makes 6 servings
Amount Per Serving
Calories	138.1
Total Carbs	13.7 g
Dietary Fiber	4.7 g
Sugars	6.7 g
Total Fat	9.7 g
Saturated Fat	1.3 g
Unsaturated Fat	8.4 g
Potassium	281.2 mg
Protein	2 g
Sodium	102.4 mg
Dietary Exchanges 2 Fat, 1/2 Fruit, 1/2 Vegetable

AVACADO & TUNA PASTA SALAD

Avocado and Tuna Pasta Salad 

Preperation Time: 10 minutes

Servings: 4

Cooking Time: 10 minutes 

Ingredients:

2 cloves garlic, finely chopped

1/2 avocado, chopped

1/4 cup fat-free Italian dressing

1/4 cup red onions, sliced thin

6 oz canned water-packed albacore tuna, drained and flaked

2 tbsp black olives, chopped

3/4 cup tomatoes, chopped

1/4 cup fresh basil, chopped

2 oz shell macaroni

1/4 tsp red pepper flakes, crushed

4 green lettuce leaves

Cooking Directions:

Cook pasta in a large pan of boiling water 8-10 minutes, or until al dente. Drain. Combine next 4 ingredients in a small bowl. Combine pasta with remaining ingredients, except lettuce, in a large bowl. Pour in dressing and mix gently until well coated. Arrange lettuce leaves onto individual serving plates. Top with salad. 

Nutrition Facts

Calories 170

% Calories From Fat 25.4%

Total Fat 4.8g

Saturated Fats 0.9g

Mono-unsaturated Fats 2.4g

Poly-unsaturated Fats 1g

Cholesterol 18mg

Sodium 370mg

Total Carbohydrates 18g

Dietary Fiber 2.8g

Sugar 3.4g

Protein 13g