The avocado has become a regular in most produce departments, but it’s at its peak right now.
Avocados are a member of the Lauraceae family of trees and shrubs that includes its famous relatives cinnamon, camphor, sassafras and laurel (which is better known as bay).
Their flavor and texture are most complementary to crunchy, spicy foods. That’s why avocados work so well in cuisines of Mexico, Central America and the Southwest.
There are three families of avocados:
Mexican avocados have a thin rind and are tender with a pebbly, purple skin. The trees are the most cold-resistant.
West Indian avocados are summer fruit with smooth, green skin. This type, with an oblong to pear shape, is primarily grown in Florida.
Guatemalan avocados have skin that varies from thin to thick with a granular texture. They range in color from light to dark purple and are oblong to pear shaped.
Hybrids are what usually get to your store. The American avocado industry is based on a cross between the Guatemalan and Mexican varieties. These are best known as Fuerte and Haas.
Avocados are high in mostly unsaturated fats but have no cholesterol. They are low in sodium but high in vitamin B complex and copper, magnesium and potassium.
Choose firm fruit without tears or bruised skins. Check the stem end and make sure the button is in place; that will help prevent spoilage. Avocados will ripen after they are picked, so if you buy a hard one, place it in a paper bag two to three days.
Cut the fruit in half lengthwise around the seed, then twist the two halves to separate. Carefully stick the base of a knife blade into the seed. Twist the knife with the seed attached to remove it. Using a paring knife, slice parallel and opposing cuts through the avocado flesh, but not through the skin, into an even grid of dice. Turn the avocado skin inside-out to eject the dice.
Avocado flesh will brown after being peeled or scooped. Rubbing the exposed surfaces with lemon or lime juice or vinegar will slow the process.
GRILLED CHICKEN AND AVOCADO SALAD
Preparation time: 35 minutes
Cooking time: 3-4 minutes
Yield: 4 servings
1/4 cup each: lime juice, extra-virgin olive oil
Salt, ground black pepper
4 boneless, skinless chicken breast halves
4 to 6 plum tomatoes, peeled, seeded, diced
1 large red pepper, roasted, diced, see note
1 small red onion, finely diced
1 small jicama, peeled, diced
1/4 cup cilantro leaves, chopped, plus whole leaves for garnish
1/4 cup green onions, green part only, diced
Hot red pepper sauce to taste, optional
2 avocados, cut in half, seeds removed, diced
4 cups baby salad greens
1. Prepare grill or heat broiler. Combine lime juice and olive oil in small bowl. Season with salt and pepper to taste. Set aside.
2. Season chicken with salt and pepper. Cook on grill until well seared, 3 to 4 minutes. Turn; continue cooking until done, about 4 minutes. Remove from heat; let cool. Dice.
3. Combine tomatoes, red pepper, onion and jicama in large bowl. Add chicken, chopped cilantro and green onions. Pour half of the dressing over. Season with salt, pepper and red pepper sauce, if desired. Toss to combine. Add avocado; toss, being careful not to mash avocado.
4. Combine greens and remaining dressing in medium bowl, tossing to coat. Place greens on four dinner plates. Mound salad in center of greens. Sprinkle with cilantro leaves.
Note: To roast red peppers, hold with fork over gas flame to blacken skin on all sides. Place in bowl; cover with plastic wrap until cool. Remove skin and seeds.
Nutrition information per serving:
Calories ………… 530 Fat ………… 34 g Saturated fat .. 6 g
% calories from fat .. 57 Cholesterol … 95 mg Sodium …… 115 mg
Carbohydrates …… 21 g Protein …….. 40 g Fiber ……… 10 g
