RECIPES

California Avocado Garden Stir-fry

1 Star2 Stars3 Stars4 Stars5 Stars (14)Loading... Read Comments

Total Time:

15min

Cook Time:

15min

Nutritional Highlights (per serving)

See Full

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
tsp.  dried tarragon leaves crushed, divided
1/2  lb.  boneless skinless chicken breasts, cut into 1-inch pieces
Tbsp.  canola oil
  leeks, white part only, thinly sliced and made into rings
  cloves garlic, thinly sliced
  Japanese eggplants, sliced into 1/2-inch thick rounds
  (8-oz.) package crimini mushrooms, sliced
  red bell pepper, cut into 1/2-inch wide strips and halved
  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
cup  broccoli florets
1/4  lb.  pea pods, ends trimmed
Tbsp.  honey
  ripe, Fresh California Avocados, peeled, seeded and cut into 1-inch cubes
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

  1. In a medium bowl, combine salad dressing and 1 tsp. tarragon. Add chicken, stirring to coat. Marinate for 10 minutes.
  2. 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.
  3. 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.
  4. Stir in broccoli, pea pods, honey and remaining 1/2 tsp. tarragon. Cover and cook for 2 minutes. 
  5. Stir in avocados and cooked chicken.
  6. 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.

Comments

Other categories