When it comes to food, sometimes high nutrient density goes hand in hand with high calorie and fat content. Avocados are just one of the many reasons why we recommend choosing foods based on overall nutritional package rather than just calories or fat.
Avocados are high in fiber and rich in healthy monounsaturated fats. Plus, avocados contain 20 vitamins and minerals including potassium and lutein. If that’s not enough to include avocados in your diet, add the fact that they’re versatile and delicious!
Take advantage of all the creamy nutrition in avocados this week with a featured family meal of A.B.C.T. Salad with Zesty Ranch Chicken and Mexican Rice.
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A.B.C.T. SALAD
Number of servings: 10 or more
Total preparation time: 15 to 30 minutes
Actual cooking time: No cooking required
INGREDIENTS:
1 seedless or English cucumber, diced
2 cups Roma or cherry tomatoes, diced
2 avocados, diced
15.5 ounce can black beans, rinsed and drained
2 tablespoons red onion, minced
Juice of 2 limes
2 tablespoons cilantro, minced (optional)
Dash salt and fresh pepper
PREPARATION:
Combine all the ingredients and season with salt and pepper to taste. Keep refrigerated until ready to serve. Makes 5 cups
COOK’S NOTES:
Serving size = 1/2 cup. Kids can help chop the cucumbers, tomatoes, avocados and onion, plus drain the beans and juice the limes.
Source: Meals Matter User
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ZESTY RANCH CHICKEN
Number of servings: 4
Total preparation time: 1 1/2 hours
Actual cooking time: 15 to 30 minutes
INGREDIENTS:
4 boneless, skinless chicken breasts
1 cup plain fat-free yogurt
1/4 cup fat-free (skim) milk
1/2 package dry ranch dressing mix
PREPARATION:
1. In a bowl, combine yogurt, milk and ranch mix.
2. Place chicken breasts into a large plastic sealable bag.
2. Pour yogurt mix into bag with chicken breasts. Seal and refrigerate at least 1 hour.
3. Grill chicken breasts over medium flame for 20 minutes, turning once.
Source: DCC
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MEXICAN RICE
Number of servings: 6
Total preparation time: less than 15 minutes
Actual cooking time: 45 minutes
INGREDIENTS:
3 tablespoons canola oil
1 cup uncooked long-grain rice
1/2 teaspoon chopped fresh garlic
1/2 teaspoon ground cumin
1/4 cup chopped white onion
1/2 cup tomato sauce, canned
2 cup low sodium chicken broth
PREPARATION:
1. Heat oil in large saucepan over medium heat and add rice. Cook, stirring constantly, until puffed and golden. While rice is cooking, sprinkle with salt and cumin.
2. Stir in onions and cook until tender. Stir in tomato sauce and chicken broth; bring to a boil. Reduced heat to low, cover and simmer for 20 to 25 minutes. Fluff with a fork.
Source: Monica Montes for Dairy Council of California
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"Family Meals Matter" features registered dietitian-approved recipes with foods from all the food groups to reflect Dairy Council of California's nutrition philosophy. For more information, nutrition tools and additional family meal recipes, visit healthyeating.org
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