Chicken Breast with California Avocado Risotto
Contributed by: NAPSA
Avocados: More "Phyte" Per Bite - by Elizabeth
Pivonka, Ph.D., President, Produce for Better Health Foundation (NAPSA) - Packed with essential
nutrients and phytonutrients that work together to help prevent a variety of diseases, avocados
can be a great addition to a healthful diet.
Avocados are recognized as an excellent source of monounsaturated fat, which is known
to lower cholesterol levels, but the antioxidants and phytonutrients contained in the fruit are less
well known. These plant nutrients naturally found in fruits and vegetables work together to reduce
oxidant stress and prevent disease.
New research from the University of California, Los Angeles (UCLA) indicates that
California avocados have nearly twice as much vitamin E as previously reported, making
avocados the highest fruit source of the powerful antioxidant. Vitamin E is known to slow the
aging process and protect against heart disease and common forms of cancer by neutralizing free
radicals, which may cause cellular damage.
In addition to the Vitamin E findings, the study also revealed that avocados are the highest
fruit source of lutein compared to the 20 most commonly eaten fruits in the United States. Lutein
is a phytonutrient known as a carotenoid, which helps protect against eye disease such as
cataracts and macular degeneration, the leading cause of blindness for the elderly.
Lutein joins two other phytonutrients identified in avocados, glutathione and
Glutathione functions as an antioxidant like Vitamin E to "mop up" free radicals. The avocado's
beta-sitosterol content combined with its monounsaturated fat content helps avocados to lower
A fifth of an avocado contains about 5 grams of fat, the majority of which is the heart
healthy, monounsaturated fat similar to the fat in olive oil. Studies have shown that substituting
monounsaturated fat for saturated fat in diets helps reduce cholesterol and decrease the risk of
heart disease. Try this delicious, 5 A Day for Better Health recipe.
- 1 tbsp. olive oil
- 2 cups fresh green bell pepper, diced
- 1/2 cup frozen corn
- 1 1/2 cup fresh tomato, diced
- 4 cups white rice, cooked
- 3/4 cup fresh basil, chopped
- 1/2 medium California avocado, diced
- 1 tbsp. olive oil
- 6 (3 oz. each) boneless, skinless chicken breasts
- 1/2 cup capers
- 3/4 cup fresh lemon juice
- 1/2 cup fresh parsley, chopped
- 1/2 medium California avocado, sliced
Saute the pepper, corn and tomato in olive oil over low heat for about 5 minutes. Add the
cooked rice and basil. Simmer for about 5 more minutes and set aside. Add the diced avocado.
Saute the chicken in olive oil for about 5 minutes on each side over low heat. Remove it from
the skillet and in the same skillet saute the capers for about 1 minute. Remove from heat and add
the lemon juice and parsley. To serve, place the risotto on a plate and top with a chicken breast.
Pour the capers and lemon juice mixture over the chicken and rice. Garnish with the avocado
Serving Size: Serves 6
Nutritional Information: Per Serving: 452 calories, 13g fat, 2.3 saturated fat, 1.8g polyunsaturated fat, 7.7g monounsaturated fat, 72mg cholesterol, 107mg sodium, 52g carbohydrate, 3g dietary fiber, 32g protein.