Dietitians Dish – February 12, 2024
Healthy Hearts like Avocados!
Avocados aren’t just a game day food!
Included regularly in meals and snacks, their nutrients support physical and mental wellness. Avocados are considered a “super food”, with an abundance of monounsaturated fats, dietary fiber and minerals like iron, potassium, and magnesium. So, go beyond guacamole and check out LoveOneToday.com for a variety of recipes featuring avocados in delicious ways!
Here’s a couple of ideas to get started.
Included regularly in meals and snacks, their nutrients support physical and mental wellness. Avocados are considered a “super food”, with an abundance of monounsaturated fats, dietary fiber and minerals like iron, potassium, and magnesium. So, go beyond guacamole and check out LoveOneToday.com for a variety of recipes featuring avocados in delicious ways!
Here’s a couple of ideas to get started.
Avocado Black Bean Taquitos
Ingredients:
- 1 ripe, fresh avocado, halved, pitted, peeled, and mashed
- 1/2 cup canned black beans, rinsed
- 1/2 Tbsp. cumin
- 1 tsp. garlic powder
- 1 tsp. garlic powder
- 1/2 tsp. salt
- 10 (6-inch) corn tortillas
- 4 oz. plain non-fat Greek yogurt
- 1 cup Pico de gallo (pre-made or from scratch)
Directions:
- Using a fork, mash the avocado and black beans together in bowl. Stir in cumin, garlic powder and salt.
- Spread approximately 2 Tbsp. of the mixture onto a corn tortilla, dividing equally between 10 tortillas. Roll tightly to form 10 taquitos.
- Place taquitos into the air fryer at 400°F degrees for 5 minutes. When the timer goes off, flip and put back into the air fryer for 5 more minutes. Depending on the air fryer you may need to decrease time to 3 to 4 minutes per side.
- Once taquitos are golden brown and crispy, remove from air fryer and serve with Pico de gallo and Greek yogurt.
Recipe (adapted) and image courtesy of LoveOneToday.com
Chicken Avocado Chilaquiles with Avocado Crema
Ingredients:
- 2 ripe, fresh avocados, halved, pitted, peeled, and mashed
- 1/4 cup plain fat-free Greek yogurt
- 2 Tbsp. fresh lime juice
- 1/4 tsp. salt
- 8 (6-inch) corn tortillas, cut into triangles
- 2 cups cooked, chicken breast meat, shredded
- 1 can (15 oz.) red enchilada sauce
- 2 cups fresh tomatoes, seeded and chopped, divided
- 1 can ( 4 oz.) fire roasted green chiles, diced
- 1 can (15 oz.) black beans no salt added, rinsed, and drained
- 1 cup fresh or frozen corn, thawed and drained
- 1 cup (4 oz.) reduced fat Monterey Jack cheese, shredded
- 1/4 cup fresh cilantro leaves, chopped
- 1/4 cup Cotija cheese, crumbled
- 1 ripe, fresh avocado, halved, pitted, peeled, and diced
Directions:
- Combine mashed avocados, yogurt, lime juice, and salt in a medium bowl until smooth; cover and refrigerate.
- Preheat the oven to 350°F. Spread tortilla pieces evenly on a baking sheet and bake for 15 minutes until crispy. Combine cooked chicken, enchilada sauce, chilies, and 1 cup of tomatoes in a large bowl.
- Spread half of the chicken mixture into the bottom of a 9 x 13-inch oven proof dish. Layer half of the beans, 1/2 cup of corn, 1/2 cup of cheese, and half of the tortilla pieces over chicken mixture, evenly distributing the ingredients. Repeat layering, starting with remaining chicken mixture, then remaining beans, 1/2 cup of corn, tortilla pieces and 1/2 cup of cheese.
- Cover with aluminum foil and bake for 30 minutes. Uncover and bake for an additional 10 minutes; remove from the oven and cool for 10 minutes.
- Top with remaining 1 cup of tomatoes, avocado, cilantro, and Cotija cheese. Serve with avocado crema.
Recipe (adapted) and image courtesy of LoveOneToday.com