RECIPES: CAYENNE-RUBBED CHICKEN WITH AVOCADO SALSA

CAYENNE-RUBBED CHICKEN WITH AVOCADO SALSA
Serves 4.

Cool, buttery avocado makes a soothing salsa -- a palate-pleasing contrast to spicy meats such as these cayenne-rubbed chicken breasts.

• Coarse salt and ground pepper

• 1/4 tsp. cayenne pepper

• 4 boneless, skinless chicken breast halves (6 to 8 oz. each)

• 2 tbsp. olive oil

• 1 medium red onion, finely diced

• 1 Hass avocado, pitted and cut into chunks

Directions

In a small bowl, combine 1 teaspoon salt, 1/4 teaspoon pepper and cayenne; rub all over chicken.

In a large skillet, heat oil over medium heat. Add chicken and cook until browned on the outside and opaque throughout, about 8 to 10 minutes per side.

Meanwhile, in a medium bowl, combine onion and lime juice; set aside. Just before serving, fold avocado chunks into onion mixture; season with salt and pepper. Serve chicken topped with salsa.

Calories339Fat18 gSodium495 mg

Carbohydrates6 gSaturated fat3 gCalcium31 mg

Protein38 gCholesterol103 mgDietary fiber3 g

Diabetic exchanges per serving: 1 vegetable, 5 lean meat, 1/2 fat.

BROWN-RICE BOWL WITH SHRIMP, SNOW PEAS AND AVOCADO

• Coarse salt and ground pepper

• 1 c. uncooked long-grain brown rice

• 1/4 c. soy sauce

• 1/4 c. fresh lemon juice (from 1 to 2 lemons)

• 2 tbsp. rice vinegar

• 1 tbsp. olive oil

• 1 lb. peeled and deveined medium shrimp, thawed if frozen

• 1/2 lb. snow peas, trimmed and halved on the diagonal

• 1 (1-in.-long) piece fresh ginger, peeled and cut into matchsticks

• 1 Hass avocado, pitted and cut into chunks

In a large saucepan, bring 2 cups salted water to a boil. Add rice; cover, reduce heat to low and cook until rice is tender and water is absorbed, about 45 to 50 minutes.

Meanwhile, in a small bowl or liquid-measuring cup, stir together soy sauce, lemon juice, vinegar and brown sugar until sugar is dissolved. Set sauce aside.

When rice has finished cooking, heat oil in a large skillet over medium-high heat. Add shrimp, snow peas and ginger; season with salt and pepper. Cook until shrimp are opaque throughout and snow peas are bright green, about 2 to 3 minutes.

Divide rice among four bowls. Top with shrimp mixture and avocado; serve sauce on the side.

Nutrition information per serving:

Carbohydrates48 gSaturated fat2 gCalcium85 mg

Protein25 gCholesterol160 mgDietary fiber9 g

Diabetic exchanges per serving: 3 bread/starch, 2 lean meat, 1 fat.

AVOCADO AND MANGO SANDWICHES WITH CILANTRO-LIME MAYONNAISE

Serves 4.

• 1/3 c. light mayonnaise

• 1/4 c. fresh cilantro leaves, coarsely chopped

• 1 tbsp. fresh lime juice

• Coarse salt and ground pepper

• 8 slices multigrain bread, toasted

• 1 mango, peeled, pitted and thinly sliced

• 1 Hass avocado, pitted and thinly sliced

Directions

In a small bowl, combine mayonnaise, cilantro and lime juice; season with salt and pepper.

Dividing evenly, spread toasts with mayonnaise mixture. Top 4 toasts with lettuce, mango and avocado; cover with remaining toasts. Serve immediately.

Calories285Fat13 gSodium400 mg

Carbohydrates36 gSaturated fat2 gCalcium82 mg

Protein8 gCholesterol6 mgDietary fiber7 g

Diabetic exchanges per serving: 1 vegetable, 2 bread/starch, 2 1/2 fat.

CREAMY AVOCADO-CHIVE DIP

• 1 Hass avocado, pitted and cut into chunks

• 1/4 c. reduced-fat sour cream

• 1/4 c. snipped fresh chives, plus more for garnish

• 1 tbsp. fresh lemon juice

• Coarse salt and ground pepper

Directions

In a food processor, combine avocado, sour cream, chives and lemon juice. Process until smooth, about 1 to 2 minutes, scraping down bowl as necessary. Season with salt and pepper; process until combined. Garnish with chives and serve with vegetables and pita chips.

Nutrition information per serving:

Calories53Fat5 gSodium7 mg

Carbohydrates3 gSaturated fat1 gCalcium16 mg