California Avocado Garden Stir-fry
(14)
Loading...Total Time:
15min
Cook Time:
15min
Nutritional Highlights (per serving)
600
Calories
22
g
Total Fat
23
g
Dietary Fiber
26
g
Protein
83
g
Total Carbs
Ingredients
Serves: 4| 1 1/2 | Tbsp. | prepared low-sodium balsamic dressing |
| 2 | tsp. | dried tarragon leaves crushed, divided |
| 1/2 | lb. | boneless skinless chicken breasts, cut into 1-inch pieces |
| 1 | Tbsp. | canola oil |
| 2 | leeks, white part only, thinly sliced and made into rings | |
| 3 | cloves garlic, thinly sliced | |
| 3 | Japanese eggplants, sliced into 1/2-inch thick rounds | |
| 1 | (8-oz.) package crimini mushrooms, sliced | |
| 1 | red bell pepper, cut into 1/2-inch wide strips and halved | |
| 1 | orange bell pepper, cut into 1/2-inch wide strips and halved | |
| 1/2 | tsp. | salt |
| 1/2 | tsp. | ground black pepper |
| 1/2 | tsp. | Red pepper flakes |
| 1 | cup | broccoli florets |
| 1/4 | lb. | pea pods, ends trimmed |
| 2 | Tbsp. | honey |
| 2 | ripe, Fresh California Avocados, peeled, seeded and cut into 1-inch cubes | |
| 3 | cups | cooked brown rice |
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 bowl, combine salad dressing and 1 tsp. tarragon. Add chicken, stirring to coat. Marinate for 10 minutes.
- Heat a 12-inch skillet with cover over high heat until hot. Add chicken and stir-fry until no longer pink inside. Remove chicken from pan and set aside.
- In the same skillet, heat oil until hot. Add leeks and garlic. Stir-fry for 2 minutes. Add eggplant, mushrooms and bell peppers. Season with salt, pepper, red pepper flakes and 1/2 tsp. tarragon. Stir-fry for 2 minutes. Cover and steam for 2 minutes.
- Stir in broccoli, pea pods, honey and remaining 1/2 tsp. tarragon. Cover and cook for 2 minutes.
- Stir in avocados and cooked chicken.
- Serve over brown rice.
Tip: Crimini mushrooms also can be found at grocery stores under the name baby bellas or browns.
*Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.
NUTRITION INFORMATION
PER SERVING
Calories 600
Total Fat 22 g
Trans Fat 0 g
Saturated Fat 2.5 g
Unsaturated Fat 11 g
Polyunsaturated Fat 4 mg
Dietary Fiber 23 g
Protein 26 g
Total Carbs 83 g
Cholesterol 35 mg
Sodium 410 mg
Potassium 1893 mg
Total Sugar 22 g
Vitamin A 2273 (IU); Vitamin C 90 mg; Calcium 125 mg; Iron 4 mg; Vitamin D 0 (IU); Folate 216 mcg; Omega 3 Fatty Acid 0.6 g
% Daily Value*: Vitamin A 45%; Vitamin C 150%; Calcium 15%; Iron 25%
*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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