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Avocado Recipes

       Look for firm avocados if you're planning on using them later in the week, otherwise, select fruit that yields to gentle pressure for immediate use.

      Color alone will not tell you if the avocado is ripe. Ripe fruit will be slightly firm, but will yield to gentle pressure.

      To speed the ripening process, place the avocado in a paper bag, and store at room temperature until ready to eat (usually two to five days). Placing an apple together with the avocado speeds up the process even more.

      Cut the avocado in half, slightly twist the two halves, separate, and remove the seed. Starting at the small end and remove the skin with a knife, or, if you prefer, you can also scoop the flesh out with a spoon.

      To retain a fresh green color, avocados should either be eaten immediately or should be sprinkled with lemon or lime juice or white vinegar.

Avocado Recipes

Pan-Seared Salmon with Julienned Nectarines and Avocados.
Serves 4.
Two 5 A Day servings.
Source: California Tree Fruit Agreement.
Ingredients

  • 4 to 8 attractive lettuce leaves such as red leaf or green leaf
  • 4 nectarines, pitted and julienned
  • 2 avocados, peeled, pitted and cut into thin slices
  • 2 Tbsp lime juice, about 3 limes
  • 2 Tbsp minced chives
  • 4 salmon fillets, each about ½ inch thick
  • 1 tsp salt
  • 1 tsp freshly-ground black pepper
  • 4 Tbsp butter
  • to 1/3 cup dry white wine such as Chardonnay or Sauvignon Blanc

Divide the lettuce leaves evenly among 4 dinner plates and arrange them along the edge. Add the nectarines and avocados and drizzle with the lime juice. Sprinkle with the chives.

Season the fillets with the salt and the pepper. In a large frying pan, heat the butter over medium-high heat. When it foams, add the fillets and cook about 3 minutes. Turn and cook about 30 seconds, then add the wine, scraping up any bits clinging to the pan. Reduce the heat to low, cover and cook another 2 minutes, or until the salmon is just cooked through and flakes when pierced with a fork.

Place a fillet on each plate, alongside the avocados and nectarines. Drizzle with any pan juices. Serve this with rice, if desired, accompanied by lime halves for squeezing.

Nutritional analysis per serving: Calories 421.6, Fat 28.3g, Calories from Fat 58%, Cholesterol 68.9mg, Fiber 6.1g, Sodium 746.9mg.

Avocado Salsa
Serves 12.
Each serving equals one 5 A Day serving.
Source: Produce for Better Health

Ingredients
  • 1 small avocado
  • 1½ tomato, large and ripe
  • 1½ cups fat free sour cream
  • 4 oz fat free shredded cheddar cheese
  • cup red onion, finely chopped
  • 2 cloves garlic, minced
  • 2 Tbsp fresh cilantro, chopped
  • 1 large lime (juice of)
  • tsp cumin, ground
  • tsp ground black pepper
  • tsp salt

In medium bowl combine all ingredients; toss well and maintain chunky consistency.

Nutritional analysis per serving: Calories 61, Protein 4g, Fat 2g, Calories From Fat 27%, Cholesterol 4mg, Carbohydrates 8g, Fiber 1g, Sodium 153mg.


Citrus Salad with Avocado
Serves 6.
One and one half 5 A Day servings
Source: Produce for Better Health

Ingredients
  • 3 Medium corn tortillas
  • 4 Oranges, medium
  • 4 Grapefruits, medium
  • 2 Tbsp Honey
  • 2 Tbsp Raspberry vinegar
  • 1 Avocado, peeled and sliced
  • 6 Sprigs fresh mint for garnish (optional)

Slice corn tortillas into thin strips. Dry the strips by placing on a cookie sheet and baking in preheated 225° F oven for approximately 15 minutes. Set aside. Grate the oranges to obtain approximately 2 teaspoons of orange rind for each serving. Set aside. Peel oranges and grapefruit, section, and seed. Set sections aside.

Mix honey, raspberry vinegar, orange, and grapefruit sections. Add orange rinds and tortilla strips. Toss all ingredients gently. Top with avocado slices and a sprig of fresh mint for garnish.

Nutrition information per serving: Calories 200, Fat 5g, Calories from Fat 22%, Cholesterol 0mg, Fiber 6g, Sodium 22mg.

Avocado and Fruit Salad Topping
Serves 4.
Three 5 A Day servings
Source: California Avocado Commission

Ingredients
  • 2 red delicious apples, cut into ½ inch cubes
  • 1 tsp lemon juice
  • 2 California Avocados, cut into ½ inch cubes
  • 2 kiwi fruits, sliced
  • 1 banana sliced
  • 1 pint strawberries, sliced
  • 1 pint blueberries
  • 5 Tbsp honey
  • tsp mace (East Indian spice similar to nutmeg)

Place apples in a bowl with lemon juice to keep from browning. Add all other ingredients. Gently mix fruit salad topping. Serve on top of waffles, with or without liquid syrup.

Nutrition information per serving: Calories 318, Fat 12.2g, Calories from Fat 31%, Carbohydrates 57g, Cholesterol 0mg, Protein 3.1g, Fiber 10.7g, Sodium 15.8mg.

California Avocado Fruit Salad
Serves 8.
One and one half 5 A Day servings
Source: California Avocado Commission

Ingredients
  • 1 package mixed baby greens (10 oz)
  • 3 kiwi, peeled and sliced in half rounds
  • 2 grapefruit, peeled and segmented
  • 2 cups sliced strawberries
  • 1 ripe California avocado, seeded and peeled (½ sliced into 8 portions, ½ cubed)
  • cups olive oil
  • 2 Tbsp raspberry vinegar
  • 2 Tbsp chopped walnuts, toasted
  • 1 tsp grated lime peel
  • 1 Tbsp fresh lime juice
  • 1 Tbsp fresh chopped basil leaves
  • tsp dry mustard
  • tsp salt
  • tsp pepper

In a large salad bowl, combine first five ingredients except avocado slices. Pour on dressing and toss to coat. Top with avocado slices.

Dressing: In a small bowl, whisk together remaining ingredients, set aside.

Nutrition information per serving: Calories 170, Fat 11g, Calories from Fat 7%, Saturated Fat 2g, Sodium 180mg, Cholesterol 0mg, Fiber 5g, Protein 3g.

California Avocado Tacos
Serves 12.
One 5 A Day serving
Source: California Avocado Commission

Ingredients
1 ripe California avocado, peeled and seeded
1 medium onion, julienned
2 large green peppers, julienned
2 large red peppers, julienned
1 cup fresh cilantro, finely chopped
1½ cups fresh tomato salsa (see below)
12 flour tortillas non-stick cooking spray
  • 1 ripe California avocado, peeled and seeded
  • 1 medium onion, julienned
  • 2 large green peppers, julienned
  • 2 large red peppers, julienned
  • 1 cup fresh cilantro, finely chopped
  • 1½ cups fresh tomato salsa (see below)
  • 12 flour tortillas
  • non-stick cooking spray

Fresh Tomato Salsa
  • 1 cup tomatoes, diced
  • 1/3 cup onions, diced
  • clove garlic, minced
  • 2 tsp cilantro
  • 1/3 tsp jalapeño peppers, chopped
  • tsp lime, juiced
  • pinch of cumin

Spray skillet with cooking spray. Lightly saute onion and green and red peppers.

Cut avocado into 12 slices. Warm tortillas in oven and fill with peppers, onions, avocado slices and salsa. Fold tortillas and serve.

Salsa Preparation:
Mix together all ingredients and refrigerate in advance.

Nutrition information per serving (tacos with salsa): Calories 170, Fat 6g, Calories from Fat 4%, Cholesterol 3mg, Sodium 167 mg.

Chicken Breast With California Avocado Risotto
Serves 6.
One and one half 5 A Day servings
Source: California Avocado Commission

Ingredients
  • 1 Tbsp Olive Oil
  • 2 cups Fresh green bell pepper, diced
  • cup Frozen corn
  • 1½ cup Fresh tomato, diced
  • 4 cups White rice, cooked
  • cup Fresh basil, chopped
  • medium California avocado, diced

Chicken
  • 1 Tbsp Olive oil
  • 6 (3 oz each) Boneless, skinless chicken breasts
  • cup Capers
  • Fresh lemon juice
  • cup Fresh parsley, chopped
  • medium California avocado, sliced

Put olive oil in a skillet and over low heat, saute the green bell pepper, corn, and tomato for approximately 5 minutes. Add the precooked white rice and basil. Simmer for approximately 5 more minutes and set aside. Add the diced avocado.

Chicken Preparation:
Saute the chicken breasts in olive oil for approximately 5 minutes on each side over low heat. Remove chicken from skillet and set aside. In the same skillet saute the capers for approximately 1 minute. Remove from heat and add lemon juice and parsley. To serve, place the risotto mixture on plate and top with chicken breast. Pour the caper and lemon juice mixture over the chicken and rice. Garnish with the California avocado slices.

Nutrition information per serving: Calories 452, Fat 13g, Saturated Fat 2.3g, Polyunsaturated Fat 1.8g, Monosaturated Fat 7.7g, Cholesterol 72mg, Sodium 107mg, Total Carbohydrate 52g, Protein 32g, Fiber 3g, Sugars 6g.