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Avocado, Potato, and Grilled Chicken Salad

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Nutritional Highlights (Per serving) See Full
300 Calories
11 g Fat
6 g Fiber
280 mg Sodium
34 g Carbs
Avocado, Potato, and Grilled Chicken Salad

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Fresh California Avocado with Colorado red potatoes, chicken, and a lemon-yogurt dressing are a winning combination for this main-dish salad.

Ingredients

Serves: 4

3 medium Colorado red potatoes
1 ripe, Fresh California Avocados*
1 tsp. lemon juice
4 green onions, chopped
1/2 medium red bell pepper, chopped
8 oz. frozen pre-cooked grilled chicken strips (about 8 strips), thawed, cut into bite-size pieces
1 Tbsp. olive oil
1 Tbsp. cider vinegar
1/2 cup lemon non-fat yogurt
1/8 tsp. ground black pepper

As with all fruits and vegetables, wash avocados before cutting.
Check out our tips for how to choose and use California Avocados.

Instructions

In a medium sauce pan, boil potatoes about 20 minutes, until just tender; run under cold water to cool, and cut into chunks. Peel avocado and cut into chunks; coat with lemon juice. Whisk olive oil, vinegar, yogurt, and pepper in a small bowl. Place all ingredients in large bowl. Gently toss. Serves 4.

*Large avocados are recommended for this recipe. A large avocado averages about 8 ounces.

Tips for selecting and storing potatoes

  • Look for clean, smooth, firm-textured potatoes with no cuts, bruises, or discoloration. Avoid potatoes with green skin.
  • Store potatoes in a well-ventilated place, optimally at a temperature between 45°F and 55°F. Colder temperatures (as in a refrigerator) cause a potato’s starch to convert to sugar, resulting in a sweet taste and discoloration when cooked. If you do refrigerate, letting the potato warm gradually to room temperature before cooking can reduce the discoloration.
  • Avoid areas that reach high temperatures (beneath the sink or beside large appliances) or receive too much sunlight (on the countertop near a window).
  • Perforated plastic bags and paper bags offer the best environment for extending shelf-life.

Tips on selecting and using avocados

  • Look for fresh California Avocados, avoiding fruit with dark blemishes or overly soft fruit.
  • To tell if an avocado is ready for immediate use, gently squeeze the fruit in the palm of your hand. Ripe, ready-to-eat fruit will yield to gentle pressure.
  • Place avocado sideways on a table, cut lengthwise around the seed. Turn and cut again. Pull apart the four quarters and remove the seed. Peel the skin to get the greatest concentration of beneficial nutrients in the dark green fruit closest to the peel.
  • For easy instructions on how to choose and use avocado, visit http://www.avocado.org/how-to-choose-and-use/

For more tips and great tasting potato recipes, visit ColoradoPotato.org.

Meal/Photo: Serve with an 8 oz glass of nonfat milk, 1 slice of rustic whole-grain bread or a whole-grain roll, and apple slices (about ½ apple).

Recipe cost: $10.08 for four, $2.52 per serving.

Meal cost: $12.74 for four, $3.19 per serving.

Retail prices, Boulder, Colorado, and online, September 2012.

Grocery List

Fresh Produce

 

Colorado red potatoes

3 medium

California avocado

1 large

Green onions

3

Red bell pepper

1 medium

Apple

Juice

1 medium

Lemon juice

1 small bottle

Dairy

 

Milk, fat-free

1 quart

Lemon yogurt, fat-free

1 6-8 oz container

Frozen

 

Chicken breast, strips, frozen, pre-cooked

1 lb package (8 oz needed)

Bread

 

Whole grain rolls

4

Condiments/oils

 

Olive oil

 

Cider vinegar

 

Nutrition information per serving

Calories 300
Total Fat 11 g (Sat 2 g)
Cholesterol 40 mg
Sodium 280 mg
Total Carbohydrates 34 g
Dietary Fiber 6 g
Protein 19 g

% of Calories from Fat: 33%
% Calories from Sat Fat: 6%

Meal Nutrition Information per Serving:

Calories: 510
Total Fat: 12g
Saturated Fat: 2.5g
% of Calories from Fat: 21%
% Calories from Sat Fat: 4%    Protein: 32g
Carbohydrates: 71g
Cholesterol: 45mg
Dietary Fiber: 10g
Sodium: 500mg

1.5 Cup-Equivalents of Fruits and Vegetables per Recipe Serving

Recipe MyPlate Contributions

Vegetables 1.25 cup-equivalents
Fruit 0.25 cup-equivalent
Grain 0 oz-equivalent
Protein 2 oz-equivalents
Dairy 0 cup-equivalent

Each recipe serving provides: An excellent source of protein, fiber, vitamin C, vitamin B6, and potassium, and a good source of vitamin A, thiamin, riboflavin, folate, pantothenic acid, iron, phosphorus, magnesium, and copper.

Meal MyPlate Contributions

Vegetables 1.25 cup-equivalent
Fruit 1.25 cup-equivalent
Grain 1 oz-equivalent
Protein 2 oz-equivalent
Dairy 1.25 cup-equivalent

Each meal serving provides: An excellent source of protein, fiber, vitamin A, vitamin C, vitamin D, thiamin, niacin, riboflavin, vitamin B6, folate, vitamin B12, pantothenic acid, potassium, calcium, phosphorus, magnesium, iodine, and copper, and a good source of vitamin E, iron, and zinc.

*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

About the author

Produce for Better Health Foundation (PBH) is a non-profit 501(c)(3) consumer education foundation whose purpose is to motivate people to eat more fruits and vegetables to improve public health. The foundation is responsible for a variety of nutrition education and marketing programs, including the new Fruits & Veggies—More Matters® health initiative.

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