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CHICKEN BREAST WITH CALIFORNIA AVOCADO RISOTTO
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Recipe Provided By the California Avocado Commission

Ingredients

  • 1.000 1 Tbsp.
    Olive Oil
  • 2.000 2 cups
    Fresh green bell pepper, diced
  • 0.500 ½ cup
    Frozen corn
  • 1.500 1 ½ cups
    Fresh tomato, diced
  • 4.000 4 cups
    White rice, cooked
  • 0.750 ¾ cup
    Fresh basil, chopped
  • 0.500 ½
    medium California avocado, diced
  • 0.000

    Chicken:

  • 1.000 1 Tbsp.
    Olive oil
  • 6.000 6
    (3 oz each) Boneless, skinless chicken breasts
  • 0.500 ½ cup
    Capers
  • 0.750 ¾ cup
    Fresh lemon juice
  • 0.500 ½ cup
    Fresh parsley, chopped
  • 0.500 ½
    medium California avocado, sliced

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Instructions

  1. Put olive oil in a skillet and over low heat, saute the green bell pepper, corn, and tomato for approximately 5 minutes.
  2. Add the precooked white rice and basil.
  3. Simmer for approximately 5 more minutes and set aside. Add the diced avocado.
  4. Chicken Preparation:
  5. Saute the chicken breasts in olive oil for approximately 5 minutes on each side over low heat.
  6. Remove chicken from skillet and set aside. In the same skillet saute the capers for approximately 1 minute.
  7. Remove from heat and add lemon juice and parsley.
  8. To serve, place the risotto mixture on plate and top with chicken breast.
  9. Pour the caper and lemon juice mixture over the chicken and rice.
  10. Garnish with the California avocado slices.

*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

Per Serving: 452 calories, 13g fat, 2.3g saturated fat, 1.8g polyunsaturated fat, 7.7g monounsaturated fat, 72mg cholesterol, 107mg sodium, 52g total carbohydrate, 3g dietary fiber, 6g sugars, 32g protein.

Exchanges Per Servings: 2 bread, 3 lean meat, 1 vegetable, 2 fat

People who eat more generous amounts of fruits and vegetables as part of a healthy diet are likely to have reduced risk of chronic diseases, including stroke, type 2 diabetes, some types of cancer, and perhaps heart disease and high blood pressure.

This recipe meets the following Produce for Better Health Foundation (PBH) Fruits & Veggies–More Matters® program criteria. Per Serving, each serving must contain at least one serving of fruit or vegetables per 250 calories; added sugars cannot exceed 15% of total calories; total fat is ≤35% of total calories, saturated fat is <10% of calories, trans fat is <0.5g per serving; contain ≤600 mg of sodium; and offer ≥0.014g/kcal naturally occurring fiber (28g of fiber/2000 calories).

Fruits & Veggies-More Matters

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