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Healthy avocados on the menu

While most fruit consists primarily of carbohydrate, avocado is high in healthy fats. Here are some recipes to try out, courtesy of the California Avocado Board.

Avocado zesty white bean dip

Ingredients
2 limes
2 tsp avocado oil
2 tsp honey
3 tbsp scallions, minced
1 ripe, Avocado, peeled and seeded
1 cup white beans, canned, drained and rinsed
4 tbsp cilantro, packed
¼ tsp sea salt
¼ cup water
As with all fruits and vegetables, wash avocados before cutting.

Instructions

Zest the limes and set the zest aside.

Slice the ends off the lime; cut off and discard the peel and pith. Carefully cut each lime into segments, reserving any leftover lime juice.

Heat the avocado oil and honey in a small skillet, then add two tablespoons of scallions, lime segments and any extra lime juice.

Cook on medium-low heat until the limes are broken down and look caramelised, three to four minutes. Remove from the heat, stir in ½ teaspoon of the lime zest and set aside.

Combine avocado, white beans, three tablespoons of cilantro and sea salt in a blender or food processor along with the cooked lime mixture.

Add a splash of water as needed to thin the dip enough to puree it smooth. Taste and add more salt as needed.

Transfer to a bowl and top with one tablespoon of cilantro and scallion greens each.

Serving suggestion: This zesty dip is a great addition to a vegetable platter or served alongside crusty bread.

*Large avocados are recommended for this recipe. A large avocado averages about eight ounces. If using smaller or larger size avocados, adjust the quantity accordingly.

Avocado Fettucini

Ingredients
1 lb. fettuccine
2 cloves garlic, minced
1 lemon, zested and juiced
3 Tbsp olive oil
½ tsp sea salt
2 ripe, fresh avocados, seeded
½ cup basil
As needed, freshly ground black pepper

Instructions

Prepare pasta as directed on package.

In a food processor add garlic, lemon juice, olive oil and salt. Pulse until smooth. Add avocado and basil pulsing until creamy.

Pour sauce over hot pasta and toss. Serve immediately and top with lemon zest and black pepper. Also delicious topped with sautéed shrimp.

Chicken and avocado casserole

Ingredients
1 (16-oz.) container salsa verde (fresh green salsa in the refrigerated section)
¾ cup low-sodium chicken broth
12 corn tortillas, cut into one-inch strips
3 cups cooked shredded chicken
1 (8-oz.) package shredded jack cheese
1 (8-oz.) package shredded low-fat Mexican cheese
2 ripe fresh California avocados, halved, seeded, peeled and chopped
½ tsp kosher salt
As needed, California avocado sauce (see make-ahead recipe below)
As needed, California avocado sauce ingredients
1 ripe fresh California avocados, peeled and seeded
⅔ cup low-sodium chicken broth
⅛ ground black pepper
¼ tsp salt

Instructions

Preheat oven to 350°F. Spray a 9x13-inch baking dish with non-stick cooking spray.

Combine salsa verde and chicken broth in a medium bowl. Set aside.

Cover bottom of prepared baking dish with half the tortilla pieces. Spoon half the salsa verde mixture over tortillas. Scatter half the chicken over salsa verde. Sprinkle with half of the cheeses. Spoon all the avocados evenly over cheese and sprinkle lightly with salt. Place remaining tortilla pieces on top of avocado, pressing gently to compress ingredients. Spoon remaining salsa verde mixture over tortillas, followed by the remaining chicken. Top with remaining cheese.

Bake until cheese is bubbly and begins to brown, about 35 minutes. Remove from heat and let cool 10 minutes before serving.

1. Place all ingredients in the work bowl of a food processor or blender and puree until smooth.

2. Top the casserole with sauce or serve on the side.

California avocado sauce

Place all ingredients in the work bowl of a food processor or blender and puree until smooth.

Top the casserole with sauce or serve on the side.

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