May 13 2013
Avocados are a great source of healthy unsaturated fat, rich in flavor and, also provide vital nutrients and phytochemicals. The total calories of an avocado (serving size 1/5 medium [30g/1oz]) is 50 per serving (35 calories from fat) or 250 calories for a whole avocado. In the recipe for Cabbage Slaw below they replace mayonnaise.
Cabbage Avocado Slaw*
ENSALADA CHILENA DE REPOLLO Y PALTA
If you like coleslaw and avocado I am sure you will like this clever combination of the two. Be sure to slice the cabbage as thin as you can, this will make for a more tender salad.
Yield: 6 portions
Cabbage, medium, rinsed, ½ hd. 2-3 cups thinly sliced
Avocado 2 ea. ripe
Lemon, juice about ¼ cup or to taste
Canola oil 3 Tbsp.
1. Place the cabbage in a salad bowl, add the avocado, lemon juice, oil, and salt to taste. Mix until the avocado is smooth and well blended with the cabbage. Let the salad marinate for 10 minutes covered in the refrigerator.
*Source: Iliana de la Vega, as presented at the 2013 Healthy Kitchens, Healthy Lives conference.
Nutrition Information (per portion/serving, based on ½ teaspoon added salt)
Calories: 157 ⁄ Protein: 2 g ⁄ Carbohydrate: 9 g ⁄ Fiber: 5 g
Saturated fat: 1.5 g ⁄ Polyunsaturated fat: 5.5 g ⁄ Monounsaturated fat: 6 g
Yield: 2 cups
Hass avocado, large, ripe, peeled, seeded, 1 ea. and cut in ½” dice
Tomato, red or yellow, seeded and cut 1/3 cup in ¼” dice
Red onion, sweet, finely chopped 2 Tbsp.
Serrano chile, seeded and minced ½ tsp. or to taste
Garlic, minced ½ tsp. or to taste
Fresh lime or lemon juice 1 Tbsp.
Fresh cilantro leaves, chopped 2 Tbsp.
Sugar large pinch Salt and pepper to taste
Calories 353 for the entire portion
1. Carefully combine all ingredients and refrigerate at least one hour before serving to allow the flavors to marry.
Source: John Ash, as presented at Healthy Kitchens, Healthy Lives Conference.