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Warm Chicken Sausage, Veggies and California Avocado

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Warm Chicken Sausage, Veggies and California Avocado

Total Time: 20 min

Cook Time:

Prep Time:

Nutrition Facts

Nutrition information
per serving

Calories 570
Total Fat 33g
Saturated Fat 7g
Trans Fat 0g
Polyunsaturated Fat 2.5g
Monounsaturated Fat 12g
Cholesterol 90mg
Sodium 890mg
Total Carbs 42g
Dietary Fiber 19g
Total Sugars 9g
Protein 31g
Potassium 1285mg

Vitamin A 72 mcg; Vitamin C 67 mg; Calcium 106 mg; Iron 5 mg; Vitamin D 0 mcg; Folate 194 mcg; Omega 3 Fatty Acid 0.21 g

% Daily Value*: Vitamin A 8%; Vitamin C 70%; Calcium 8%; Iron 30 %; Vitamin D 0%

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

This recipe is easy to make, nutritious, and is a one-skillet meal. It is elevated with fresh seasonal California avocados, which are a heart-healthy superfood that offer a widely loved texture and flavor. The meal requires minimal cooking time and can be prepared without a lot of planning ahead. The combination of fresh, frozen, and canned vegetables provides a nutritious and budget-friendly meal that the whole family will love, while also reducing food waste.

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Serves: 4

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1 tsp. extra-virgin olive oil 4 (85 g/6 grams fat per link) chicken sausage links, sliced (or vegetarian sausage) 1 medium red onion, diced 2 (7-in.) celery stalks, diced 1/8 tsp. sea salt 1/4 tsp. black pepper 2 ripe, Fresh California Avocado, seeded, peeled and cubed 1 cup frozen whole kernel corn, thawed 1 (15.5 oz) can low-sodium black beans, drained and rinsed 1 (14.5 oz) can diced tomatoes, no salt added
  1. Heat oil in a large skillet and sauté the sausage for 4 minutes in high heat. Add the onions, bell peppers, and celery. Cover and cook for another 4 minutes on medium heat until vegetables are soft.
  2. Add the salt and pepper and mix all ingredients well.
  3. Add the avocado, black beans and tomatoes and mix well. Cover and cook for 3 minutes on medium heat.
  4. If using cilantro add the cilantro and mix well

 

Serving Suggestion: Serve in a bowl with fresh cilantro to taste or serve over brown rice, red rice, farro or quinoa.

Beverage Pairing: Seltzer water

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*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.

Did You Know?

Avocados can actually be used in baking recipes. Learn more about California Avocados.

Recipe Tags: | View More Tags
Recipe Categories: Comfort Foods Dairy Free Diabetic Friendly Entrees Have A Plant® Quick & Easy Registered Dietitian Recipes
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As with all fruits and vegetables, wash avocados before cutting. Check out our tips for how to choose and use California Avocados

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